20 lbs in 30 days

AM - Landfill Out & Back Course - Icy roads, breezy, eventually some sunshine - almost enough to melt the ice as I was finishing.  21.0  miles @ 8:29 avg pace

Noon - 6 recovery miles on the new treadmill (0%).  8:55 avg

AM - Treadmill (1%) - 5.15 miles at about 8:34 pace

Noon - more Treadmill (1%) - 6.0 miles - ramped speed 6.5 - 8.9 mph, overall 7:58 avg pace

AM - TM (1%) - 4.5 @ 8:53 pace

Noon - 7.75 on the JRParkway.  Sunny but cool & breezy.  Almost perfect.

(no watch)

Late PM - 30 mins walking at 12%

AM - 3 on the TM (1%) - 9:35 avg

Noon - 9.09 on the JRParkway w/M - Threshold training - 1.02 warmup, 7:01, 6:57, 6:57, 0.52 recovery, 7:01, 7:07, - 2.55 cooldown.  (totally drained.  long week.  lots of miles.  calorie deficit.)

Late PM - 30 mins walking at 12%

AM - 3 miles TM (1%) - 9:40ish.   low energy.

Noon - 5 miles on the Parkway.  Sunny but windy and frigid.

AM - Neighborhood loop w/D then Fwd Big Loop.  9.04 miles @ 8:35 avg