TRY NOT TO CHANGE IT UP MUCH

Mo, 1/8/2018
Rest and Recovery
Tu, 1/9/2018
6 mile progression out and back in Nixon Park with 860ft of gain in 54:40
We, 1/10/2018
6 miles easy at Swann Park early in the morning in 39:21
Th, 1/11/2018
3 miles easy, 10 x 200m Uphill at Reservoir Hill in 17:39
Fr, 1/12/2018
AM: 4 miles muddy in 32:21
PM: 2 miles easy in 16:25
Sa, 1/13/2018
5 miles steady on treadmill at 8 mph and 4% incline in 36:00
Su, 1/14/2018
14 mile long run around Lake Williams with 10 x 2:00 fast, rec. 2:00 in middle in 1:48:32
* 1,623ft of elevation gain.. 11 degrees, feels like -2... got out feeling pretty good, although I felt I didn't have my climbing legs. First lap went by very quickly. Hammered up the reverse hill after a GU and then kept it going, hitting 38' for a loop, surprised I held up but was pretty knackered after the 7th 2-min effort or so... said to myself, "less than 2hrs of running" and headed out for the last hybrid lap. Finished up well. Only left glute/hip issue. Everything else money. Great run.
Total
45 Miles with 3,573ft of Elevation Gain (not counting 4% grade on treadmill for 5M)

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