I CAN FEEL YOUR BREATH...

Mo, 1/9/2017
Recovery / Strength Training
Tu, 1/10/2017
7 miles steady down to the Rail Trail in 52:47
* avg. 7:20/mi.. what a great run. Felt awesome. Tired, but nice and strong thanks to yesterday's strength cycle. 
We, 1/11/2017
Ice / KP Presentation
Th, 1/12/2017
2 mi in 14:22, 2 x 2 miles in 10:55, 10:39 + 1 x 1.5 miles in 8:06 (rec. 5'), 2 mi in 12:17
* avg. 5:24/mi... great workout. Went to bed at 8PM last night because of the stress from KP presentation and then the ice from yesterday. Thankfully got going with great energy. Started off in the dark, which was not great, but was committed to the workout. The 2nd set was great. Third lap was rough but then got out of it. Final rep was meant to be 2 mi, but my right glute fatigued and my leg was falling apart so stopped at 1.5 mi. On pace for a sub-10:50. Cool-down was amazing. Avg. 6:56/mi pace just rolling. Super efficient. Great morning.
Fr, 1/13/2017
8 miles steady out to Hanover Junction in 58:06 CR
* avg. 7:03/mi (6:59/mi GAP).. HR 145 bpm... holy cow... thought today would be a wash from yesterday's workout, but I had plenty of power and energy that I opted to extend to my 8M course... what a great run. Some little aches and pains and identified my weakness in my right hamstring/glute, but otherwise, what a run. Super pleased. No wine in 2 days.
Sa, 1/14/2017
11 mile recovery down to the Lakes from the house with 922ft of elevation gain in 1:21:04
* avg. 7:50/mi.. really cool run. Was completely fatigued from two big days of training but was committed to getting time on the feet over the weekend. I was pretty tired. Thought it was going to be a very long day, but started to rally half way through and then had an absolutely strong and great finish.
Su, 1/15/2017
15 miles steady on icy trails around the Lakes with 1,558ft of elevation gain in 2:04:36
* avg. 8:23/mi.. super icy. Hit and miss at times, wanted three loops for 25km, but ended up with a great hybrid since the trails were a mess. Got lost a bit, which was the hit in average pace. Really pleased. Took 2 gels... thought I could go 3 hrs today.
Total
51 Miles with 3,192ft of Elevation Gain

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