A WHOLE LOT MORE THAN RICHES AND MUSCLE...

Mo, 11/14/2016
7 mile regeneration down the Rail Trail in 48:31
* avg. 7:41/mi... dead. Not recovered yet. Ouch. 
Tu, 11/15/2016
3 mile regeneration down Union Church Rd. in 23:11
* avg. 7:41/mi.. SuperMoon killed me. Not recovered. Absolutely no energy. Weird.
We, 11/16/2016
2 mile warm-up, 2 x (1000m + 300m) in 3:12-53, 3:11-53 with 1:45/4:00 rest
* avg. 76.4" / 70.6"... not bad. Wish I would've done all three as planned, but was nervous since I was all-out. Goal was 74" and 69" pace, so I missed it. Super cold (35-degrees) and just not fast enough, but great workout. 
Th, 11/17/2016
AM: 12K light fartlek thru Baltimore with 40" on every 3' after 3 mi in 48:47
* avg. 6:44/mi... pleasantly surprised. Was a bit worried about my right IT-band, but last night's sleep helped out a ton. Got out there, feeling cruising and strong, but by the turn-around my left foot was landing awkwardly and tight, but I started 40" on every 3:00 after the 3-mile mark and it was a nice change of pace, enough so that I extended my run to hit the 7.5 miles I wanted. Over-heated. 44-degrees, too hot in CGI Tights and 1/4 Zip/Beanie.
PM: Physical Therapy (Right Adductor)
Fr, 11/18/2016
6 miles down to Nixon Park with the last 6:00 fast in 42:02
* avg. 7:01/mi... GAP 5:34/mi for final push. Fought some leg death, but it was very good. Nice steady pace. No real issues. Pretty strong. Slight increase in effort daily. Just can't get past the 6+ mile mark on runs.
Sa, 11/19/2016
2 mile warm-up, 3 x 6:00 fast, rec. 1:30, 1:00 fast, rec. 3:00 on Countryside Rd.
* avg. 6:07, 5:21, 6:02, 5:38, 5:54, 5:33... GAP of 6:05, 5:25, 5:59, 5:01, 5:51, 4:59... really good workout. Great mentality. Said I was going to run strong and not bury myself. In control. Had some adductor issues on my right leg still, but once I strengthen and fitx that, I will be rolling. Amazingly got faster as I fatigued. Close.
Su, 11/20/2016
12K steady down the Rail Trail and around with 342ft in 53:53
Total
40 Miles with 1,316ft of Elevation Gain

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