Road back from FAT!!!!!

Cross trained yesterday for two hours on the bike. Met Riley and Jason for a easy run / speed/hill day. 8 miles easy the 8 x 200 up a 5% ish grade hill. Started slow and let the calf warm up. Kept in under control. 40.2 36.1 36.7 35.2 35.3 35.1 35.1 34.2 stayed under control but got on my toes. Just under a 36 average which is good and 35.3 when you toss out the firat one where I was getting a feel for my calf. Took about 350 meters jog down the hill between. A touch over a mile cool down.

Ran with Riley on base before work. Nice easy run. 6:45 ap

Today wasn't my best day. Feeling the time I missed because of my calf. 3 mile warm-up then planned on 8 mile AB. Made it 3.5 miles in and felt like I was breathing through a straw and took a breather. 5:33 5:41 5:45 2:54. Started back up again and did 3 more miles. 5:50 5:47 5:53. During the last mile I got hit in the cross walk by a guy in a truck who either didn't see me or didn't care. It was just his mirror, but it hit me hard enough to collapse it down. No mark yet but my shoulder is sore. Did the next 2.5 miles at 6:30 pace then met up with Jason and Riley who did a 10 mile AB. We finished in comfortably. I am just happy it was just a mirror and my shoulder. Got hit my freshman year of college and had hip problems the rest of the year.

Ran an easy 10 with Ben in the rain.

Met Ben before the race for a 5.5 mile warm up then did .25 in strides before the race. Got rolling with no plan just pushing myself and see what happens. Mile 1 5:24 Mile 2 (bombing down hill) 5:02 Mile 3 5:31 Mile 4 5:34 (mile 5 and 6 contain about 1.5 miles of very steep up hill) Mile 5 6:10 Mile 5:59 and the last .23 was 1:08 (4:56 pace). Then did 4.2 afterwards. Ran over a minute faster than last week for 10k and this course is much much harder. Very happy with it.

PM another 3.2 to shake out my legs.