WORSE AT WHAT I DO BEST

Mo, 9/5/2016
4 miles easy on the Rail Trail in 30:56 + 4 x 200m in 35-34-33-32
Tu, 9/6/2016
2 miles, 1600m in 6:00 + 5 x 800m in 2:54, 2:53, 2:58, 2:54, 2:35, 0.5 miles
We, 9/7/2016
6 miles easy on the Rail Trail in 45:13
Th, 9/8/2016
3 miles easy down Union Church Rd in 21:49 + 4km Uphill in 16:05
* 329ft of elevation gain... decided to coach myself on another dream season. We'll see how far it goes, but I need more workouts than what Jake is providing. Right glute was weak again, as were adductors (R) and VMO (L), but I trucked on. Super humid, 72 degrees. CR 9:59 on the uphill was surprising, but I finished up really well. NYC tomorrow.
Fr, 9/9/2016
8 miles easy down Union Church with 387ft of gain in 1:01:31
* avg. 7:36/mi... just getting serious. Got out there early before heading to NYC and I felt good. Really dark, but I managed to get down. Worked on some Ryan Hill over-striding and then had to stop on the road back because some popliteus/calf issue, but worked it well and ended up finishing up strongly.
Sa, 9/10/2016
3 miles easy at Lake Williams in 25:17, then 5M tempo around Lake Williams in 34:58
* avg. 6:53/mi.. but 172 HR... it was 74 degrees but nasty humid and high dewpoint. I was working hard in my X-Wings. Got in way late last night so skipped the KTA 25K and hit up this tempo. Was supposed to hit first 4km steady then the next 4km faster. Hit 6:59/mi first 4km, and 6:47/mi so mission accomplished. Just disappointed in the final time. Thoughts I was rolling better than that. Big gap in fitness. Will keep working.
Su, 9/11/2016
10 mile long run around Lake Redman with 1,298ft of elevation gain in 1:24:47
* avg. 8:24/mi... took a big risk today. Wanted to run in my X-Wings the whole way and did so. Had some issues towards the end with some weak and cranky post-tibs, but they held up and I held up. Good learning and good steady long run. Very pleased with progress.
Total
50 Miles with 2,946ft of Elevation Gain

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