Trust The Process

20 miles in the pouring rain at Tyler State Park in Newtown, PA. Approx 1000 feet of elevation gains during the run.

14.5 miles at 7:40 avg pace including 4.5 around marathon pace effort.

20 minute break waiting for the Bucks County Road Runners Winter Series to start.

5.5 miles at 6:49 avg pace for the race. My legs were pretty shot for the race and my water soaked winter gear made it feel like I was wearing a 10 pound weight vest. Still managed to run the race around marathon pace, but it didnt feel good.

12 miles, 8:10 avg pace

12 miles in 1:27:00

4 mile w/u with strides in 32 minutes

6 x .5 with .25 recoveries.  5:49 pace for the first 4 and 5:46 pace for the next 2.  8:00 pace for the recoveries.

4 x .25 with .25 recoveries (5:46/8:00).

1.5 mile c/d

I had planned 8 x .5 as the workout, but the interval pace and/or too fast recoveries got the best of me so I switched down to the 400s.  Will try the workout again in a couple weeks.

5 miles, 8:20 avg pace

14 miles

10.25 in 7:45 avg pace

3.75 miles during and running home from the NP workout. Lots of squats and hills during NP, legs are going to be feeling it this weekend.

8 miles in 67 minutes