Road back from FAT!!!!!

30 minutes on the tread mill. Then did another 90 on the bike

So last week was spend on the bike. I averaged 2.5 hours a day on the bike with the shortest being yesterday with 90 minutes after 30 on treadmill as well as two 3 hour sessions hitting 71 and 69 miles for each of those sessions. Did a run with Bret Ken Jon and Riley on the ic and snow. Calf was sore but not bad. Feeling better. I will slowly build my mileage back to around 90 and then will stay there for awhile. Build strength and then move up a touch. My knees and bones can handle 100 mile weeks but I guess my right calf can't yet. Staying positive and keep moving forward.

Freaking cold run with Riley on base before work. With the windat our back for three miles it was nice, otherwise. Two more months time warmth.

Woke up and was running by 5 am. Was supposed to meet Bret at his place at 5:45, but he was not awake and I wasn't going to wait. I planned on running farther but stomach wouldn't let it happen. After the 4th stop I just headed home. I was done really early was able to take a long shower and get ready and I still have time before I go to work. It was depressing to finish my run entirely in the dark. It was a touch warmer than yestrday.

Tried to go this morning but the roads were terrible. I fell within .5 miles from my house and walk/ran back slow. At lunch I hopped on the treadmill. Felt a bit saucy and had my music rocking, thank you Panic! At the Disco radio from Pandora, so I turned the run into a profession run. Started at 6:30 after mile one and worked the pace down to 5:10 by mile 8.5. 1.5 mile cool down at 6:00 pace. Overall time was 59:14 for 10 miles at 1.5% incline. So I have decided if the snow is bad I am gonna pass on the 10k and just run up here amd let my calf heal. If its not bad I am going to head down early do about 10 miles before the race and just stay right about 5:50 for the first half of the race and see how I feel for the rest. If anyone want to.meet before let me know and we can get in contact.

So decided to head down to the 10k beacuse the weather wasn't bad. Got down early and just started running. Overall did 11.3 before the race and then .2 of strides. I ran the race totally off feel. just kinda settled into a pace until the turn around. That wind....UGH. I tried to push it but my calf wasn't feeling it so I settled into 6 falt and just under for the way back. Then just a 3+ mile cool down with the guys. I have no idea what place I was but I am happy for the other guys. A lot of guys had great races despite the wind. Its always fun to hang with all of the runners from around the state. see ya in two weeks! happy with a 21+ mile day and two hard workouts on back to back days. Now for some recovery and icing!