I'M LIKE A TIME BOMB TICKING...

Mo, 8/8/2016
5 miles easy on the Rail Trail in 37:23
* avg. 7:23/mi... man, I might have found something with this protein shake.. my legs felt ready to run. Felt recovered and felt great. Awesome.
Tu, 8/9/2016
8 mile fartlek with 3-2-1' fast with 2-1-3' recovery at York College in 1:00:21
* hit 5:37/5:30/5:15, 5:36/5:30/5:12, 5:33/5:19/5:05 mi efforts... was pretty "slow" not much pop to start and then started opening up once I cleared my mind and let myself go. Last set was great. Some right post-tib issues, but overall was very pleased. Keep working hard, lots of great progress.
We, 8/10/2016
AM: 6 miles easy on the Rail Trail in 45:59
PM: Physical Therapy
Th, 8/11/2016
7 miles with 15' easy, 15 min tempo at 5:44/mi + 4 x 1' uphill (jog down) + 15' easy
* Heat advisory.. super humid. Felt quite tired and beat up in the calves on the warm-up. However, once I got going felt so smooth and quite effortless at what I felt was 10K pace, or about 5:30s.. .hit the CR in 11:14 for 2 miles and kept going, but soon my right adductor fatigued and my foot was landing without control. I battled well, but slipped up near 6:00/mi pace and finished it out. Had a great hill session. Super strong, super fluid. Really good feelings. Cool-down was rough on the calves, but survived.
Fr, 8/12/2016
4 mile recovery on the Rail Trail + Squat Jumps in 30:00
*Ugh, my right hamstring is strained like usual. Oh well. 
Sa, 8/13/2016
2 miles easy, then aborted speed maintenance workout...
Su, 8/14/2016
Injured
Total
30 Miles

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