Mo, 9/19/2016
Rainstorms
Tu, 9/20/2016
AM: 3 mi warm-up in 21:55 + 1500m in 5:13, rec. 3:00, 1200m+ in 4:13.. abort
* Goal was 5 x 1500m with 3 min recovery... York College Girls showed up and I opted to be respectful and get off the track. Sucks. Really want to build on my fitness but perhaps a blessing in disguise as my right quad is jacked and tightened up quite a bit at the end of the 1200... oh well. 
PM: Physical Therapy with Right Quad/IT Band
We, 9/21/2016
5K at the Rail Trail in 22:47 + Jump Squats
* avg. 7:18/mi... felt really good, and should have with all the rest. Wanted to hit 8 miles, but once again, stayed prudent and kept it clean and crisp to give my quad another day. Am tinkering with amplifying the week going forward.
Th, 9/22/2016
5km down Union Church Rd. in 23:23, 5km up Union Church Rd. in 20:00
* avg. 6:35/mi (6:05/mi GAP)... felt pretty good heading down and then felt flat going up. Strong run but just didn't have the energy and I wonder if it's because of just how the week has went: not much power and precision. Oh well, very good workout and pleased that I got my right IT/Quad healed before I did more damage.
Fr, 9/23/2016
8 miles easy on the trails with 859ft of gain in 1:01:18
* avg. 7:38/mi.. 859ft of Elevation Gain... HR 151 bpm... wow, what a difference a couple of weeks make. I was just chilling out there, so strong and so easy. I had no issues. Super-pleased. Great run. 
Sa, 9/24/2016
ST. JUDE CHICAGO 5K in 17:11
* AG 16:29 - 5:23, 10:56 (5:32), 16:34 (5:38), :38... avg. 5:33/mi... 1st Place Overall... Course Record. Out-and-back, no competition. Hit past the mile comfortably, happy with my pace and sensations. Got a little rigged up by the turn around, but then I hit a wall of walkers on the way back, weaving, my left leg giving out, but I  rallied strongly to win. Good effort. Pleased, but tons of work to do.
Su, 9/25/2016
5 miles easy post-wedding party with Perla on the Lakefront Trail in 40:32
Total
31 Miles with 1,191ft of Elevation Gain

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