What a beautiful day. Sitting on my parents front porch, drinking home made iced tea, I could get used to this. I dont want to go back to reality…

Feb 27 – March 4

Monday – 6 miles easy in the morning on Nature Study before work, felt good, finished up in 40 mins. 10 miles on the Ward Acres loop in the evening after work/before class in 65 mins, 6:30 pace. Did strides on the field and core afterwards. 

Tuesday – Gavin had me down to do 5x2mile again this week at 5:05 pace, but I feel like I need to do something a little fast just to get my legs going a little bit and maybe make it a little easier on myself so I changed up the workout a little bit. Instead I did 2 mile, 2xMile, 2 mile, 2xMile all off 2:30 rest. I wanted to go a little faster than the pace he had down for me to go so the splits were, 10:00,4:53,4:57,10:02,4:56,4:56. The way it worked out, the 2 miles were with the wind to my back on the Hudson River bike path, then the mile repeats the wind was in my face, so the effort was probably a little quicker than the actual time. I was pretty happy with this overall, I still put in about the same volume I would’ve if I had done the 5x2mile, just a little less, but I think I got just as much out of it and it may help a little bit for the race this weekend. 3 miles warmup and cool down. 

Wednesday – 10 miles in the morning before work on Nature Study, felt a little tired after yesterday but felt fine after the first few miles. Core and strides afterwards. 6 miles on the groups run from the store in the evening, did the first 5 miles with the group thentricked Brian into adding on one.

Thursday – 6 miles in the morning before work easy on Leather Stocking. 10 miles on Nature Study in 67 mins, then did a light workout just to get my legs turning over, nothing intense, pretty much just longer strides. Did 2x200 in 31, 2x400 in 68, 2x200 in 30 all off 1 min rest. Felt good doing these despite not having done any speed the 200s felt easy. 1 mile cool down. 

Friday – 6 miles in the morning before work, then took it nice and easy the rest of the day. I was planning on doing a second run but I had to head into the city to pick up my race number, then head to Greenwich for a little while. So by the time I got back I was pretty tired so I just took it easy. 

Saturday – 6 miles in the morning before work in 41 mins on Nature Study, what a day, so nice outside. I was only going to run once today, but it was so nice out I had to head back out for a nice easy 4 mile run to enjoy the weather. 

Sunday – 3 miles warmup then the Coogans 5k. Finished 7th in 15:12, getting caught right at the line by another Central Park TC guy. Today was my first race for CPTC and I have to say it was nice to have a bunch of people you don’t really know out cheering for you and a coach looking out for you again, even if its just on race days. As far as the race goes, I took it out pretty conservatively because I didn’t know what to expect. I knew the first mile was uphill and a lot of guys would come back after the first mile. Came through the first mile in 4:52, and I was surprised at how easy it was despite the hill, honestly I thought it was going to be closer to 5 mins or even over. After that I started to move up a little bit through the cloisters park, which was actually still a little up and down hilly. Came through the 2nd mile in 9:44-45 and had managed to get myself into 7th, tucked right behind 5th and 6th. I was still feeling really good at this point and I could see the guys in 3rd and 4th were starting to fade so I thought I would hold onto these guys and try and get some money out of it. Unfortunately, I had two factors going against me, the first is that despite feeling good, I just didn’t have that other gear, probably because of the type of training Im doing; the second is that Im a terrible down hill runner so those guys pulled away after the final uphill going into the downhill finish and I got caught at the line. I was pretty happy with this though, I felt good the whole time and it pretty much felt like a faster tempo run. I think if this had been a flat course or on a track I probably could’ve run in the 14:40s or maybe a little under that because of how hilly this course is. Did a 5 mile cool down before heading back to New Ro for a much needed nap after being up at 6:30 to get to the course in time. 6 miles in the evening on Leather Stocking nice and easy just to shakeout my legs in 41 mins. Left calf felt pretty tight. 

Total – 97 miles

March 5 – March 11

Monday – 4 miles in the morning before work in 26:30. I was planning on doing  6 but my calf was really tight today, even more so than yesterday. I had to stop a few times to stretch it out, but it would just tighten back up again. 4 miles in the evening afterwork, again I was planning on going further but more of the same from this morning. Im not sure what it is but Ive had too many lower leg and particularly Achilles issues to risk hurting anything, especially after all the training Ive put in. So I turned back early, made sure to ice, stem and stretch afterwards. Slept with compression socks on. 

Tuesday – Calf still felt really tight this morning so I decided to take the day off. Its nothing too painful, but its definitely stiff going up and down stairs and pushing off if I were to run, so I would rather give it a few days then risk a more severe injury. Did 30 mins of aqua jogging in the morning before helping with workouts then another 60 mins on the bike followed by core. The day was spent with some rigorous icing, stretching and compression-ing. 

Wednesday – 30 mins of aqua jogging then 60 mins on the bike before heading into work. I had Bobby do a bit of Graston on it and that really seemed to help a lot. I think I may have just strained something, probably from the race, since it’s the first time Ive done something like that in 3 months and then the second run that day probably didn’t help. 

Thursday – 30 mins of aqua jogging before work and 60 mins of biking after then core. Feeling much better today, but definitely still a little tight. I got some stem again today and that seemed to help as well as the continued icing and stretching. 

Friday – Felt much much better today, still did the 30 mins aqua jogging and 60 mins biking, but also ran for 15 mins on the field just to test it out and everything felt fine. Hopefully Ill be able to run from here on out. 

Saturday  - 6 miles on the roads at home in 40 mins, I was a little paranoid the whole run and was constantly worrying about my calf, but overall I think it was ok. I could definitely feel it, but I think that might have been because I was so focused on that area. Spent the day walking around Philly with Jess so it was stiff after that, but made sure to ice and stretch when I got home. 

Sunday – 10 miles with Dan on roads and trails at home before heading back to New Ro. Felt completely fine. Again, I was a little paranoid, but after I stopped thinking too much about it I realized it was fine. Finished in 65:30, 6:32 pace. Good to be back. Even though I took a few days off I don’t think I really lost any fitness, especially since I was cross training. 

Total – 24 miles

March 12 - March 18

Monday - 10 miles in afternoon with some of the guys on the team really easy on the Ward Acres loop. So nice out today, I probably couldve run shirtless and been too warm. Im so glad Im back running in time to enjoy this weather, because apparently its gonna be like this for a while. Did some core and strides on the field afterwards. Left glute/groin was a little sore, but it usually is the first few days Im back running. 

Tuesday - 3 miles warmup then 10x1k on the track at VCP afterwork. I was supposed to be hitting 3:05s, off 45 sec rest, and hit the splits for the most part, which was good considering there were a ton of HSers on the track moving in and out of lane one, took one or two of them out in the process. Splits were as follows: 3:04, 3:06, 3:05, 3:06, 3:06, (had to take an extra 45 secs because my watch strap came off), 3:06, 3:05, 3:05, 3:05, 3:04. 3 miles cool down. Overall I was pretty happy with the workout. Obviously taking those few days off didnt really do much to effect my fitness level. I was a little tentative of how I would react to this workout but everything went well, only started to struggle a little bit on the last 3, but I guess thats what happens when you workout and train by yourself. Maybe Ill be better for it, we shall see…

Wednesday - 10 miles in the morning before work on Nature Study in 66:30, just under 6:40 pace. I actually felt pretty good today, even after the workout yesterday, no pain in the calf, but Left glute/groin still was sore after about 6 miles and for a little while after. I think it will just take a few days to get into the rythm of running again because Ive had this before. 5 miles on the roads with the group run from the store nice and easy in 36 mins. Felt fine for the first day doubling back. 

Thursday - 6 miles in the morning before work, the first half with Brian and Ricardo before they added on. 10 miles in the afternoon after work on Nature Study in 65:20, 6:32 pace. Felt good again today, but didnt do strides because I feel like that might agrivate groin so Ill wait until it feels good after a run. 

Friday - 3 miles warmup to Mt. Vernon HS, then 20x400s in 70 off 30 sec rest, with every 4th repeat faster (goal of 68,66,64,62,60). Splits were: 70, 70, 70, 68, 70, 70, 70, 65, 70, 70, 69, 65, 70, 69, 70, 63, 70, 69, 69, 61. 3 miles cool down. Very pleased with this workout. I was not sure if I was going to be able to hit some of the faster splits, especially getting down under 64. I know the last few were a little off of what they were supposed to be, but considering that I havent done anything close to speed work, I think I even surprised myself that I could get down to 61 for the last one. Definitely a good week back to workouts. 

Saturday - 6 miles in the morning on Nature Study from the apartment in 41 mins, nice and easy, even though I felt fine after the workout from yesterday. Spent most of the rest of the day in the city watching the parade and hanging out in the park for St. Paddys day. Such a nice day to be outside and hang out in Central Park, I wouldve been happy just laying out there the whole rest of the day. 

Sunday - 14 miles at the Rockies with Bayley and Jimmy, ran the first half with Alex and Colin as well. Didnt go too crazy because in the past the first week Ive been back after taking time off after some sort of injury I usually go over board and get hurt again or burn out or something. Finished up at a decent pace though, 14.25 in 1:32, about 6:27 pace. Kept it pretty consistent throughout the whole run, nothing crazy, just nice and steady, maybe next week Ill get after it on the long run. Good week though. 

Total - 84 miles

Feb. 6 – Feb. 12

Monday – 4 miles in the morning before work, did lifting routine #1, but no time for plyos. I was going to do them after my second run, but I decided this would be a good week to take off for that stuff since Ive been doing it for the last 4 weeks and I probably need the same type of cycle as I do with running. 10 miles in the afternoon after work, (6:44,28,42,36,37,27,28,17,18,10). Strides on the field afterwards then core.

Tuesday

Total

Two things Ive learned or relearned or realized in the past week.

1. That I am truly blessed to have such awesome people in my life. Ive never been one to philosophise, or make assumptions about people. I have no answer to whether or not people are inherently good or bad, or maybe theyre just people. One thing I do know, is that Im surrounded by some truly good people, and for that Im thankful.

2. That being said, it astounds me at the greed of some people, particularly those in power. Im currently working on several research papers all on Third World countries and one thing Ive found in common among many between these place is that the people who are in power and in politics were usually terrible people. Whether it be in their own government or in that of their colonial mother country, greed is a common factor. It makes me fear for the future, and what I dont know about the past, of our country/world.

I wish I could just take all the people from the first thing Ive rediscovered this week and start the whole world over again. That would be nice…

Monday – 4 miles on the trails in the morning before work. Ugh so tired, first week at 100 really hitting me this morning. 10 miles after work on Nature Study on my own in 65:15, strides after. Felt much better than this morning, I think I just need more sleep. Also Mondays suck. Im basically going from 8 am until 10 pm; days schedule goes like this, run, work, work, class, sleep, not much time for anything else. Plyos after (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions) and lifting routine #1 (3 sets of 25 running curls, tricep lifts, curls, and military press + core).

Tuesday – 3 miles warmup with Alex, then over to the flats of VCP to attempt one of the longest workouts Ive ever done, 5x2mile. I better get used to this because Ill have to do it at least twice more in the next few weeks on my own. Took 2:30 jog rest between each. Goal pace was 5:15-10. Splits were as follows (10:30,10:26,10:28,10:30,10:29). The workout ended up being about 11 miles with the jog recovery, used the Garmin to measure the distance so it could have been a bit long. I actually felt much better than I thought I would. On the way out I was going out in 5:05-10 pace for the first mile, but the second mile was just always wind in my face so that slowed me down a bit, doing it by myself didn’t help either. I have to say I satisfied with this workout and I know theres room to get quicker as the weeks go on and I get stronger. Feels good to get in a real hard workout. 3 miles cool down on the flats, around the track, and measuring out 1200s for Otis to do repeats for his workouts, not a bad day to spend 4 hours at VCP. 4 miles easy around the lakes infront of the high school, SLOW, not tired, just a little sore and sluggish.

Wednesday – 10 miles in the morning on Nature Study on my own in 68:30. Feeling it from yesterday and Ive been going a bit quicker on my easy days so thought I would take it easy today, especially after a 21 mile day yesterday. 5 miles in the evening on the group run, again took it easy. These group runs are good to keep me controlled because we don’t go that fast. Didn’t end up lifting or doing plyos today because I want to give my body some rest, Ill do that tomorrow.

Thursday – 5 miles in the morning on the trails, the first few miles with Alex. 10 miles in the afternoon after work on the Ward Acres loop in 68 mins, so tired. Strides on the field afterwards. plyos after (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions) and lifting routine #2 (3 sets of 25 on bench with 65lbs , 25 press extension with 50 lbs, 25 chainsaw pulls with 15lbs, 25 butterfly extensions) + core.

Friday – 8 miles in the morning before work on Nature Study, the last 4 miles with Ricardo and Brian, finished up in 54 mins. I decided to push my workout back to tomorrow. Ive been feeling pretty tired the last two days, and this morning as well so I want to make sure I do this workout well and Im fully recovered for it. Went to watch the guys run the DMR at the NB Invite at the Armory, got to see Ryan, saw Mitch run 2:56 in the 1200, pretty awesome, and the guys all ran well, made me want to get back on the track…

Saturday – 3 miles warmup to Mt. Vernon track then 20x400 off 30 sec rest. This is my bread and butter workout, I love just pumping out 400s with almost no rest. Probably sounds crazy, but seriously one of my favorite workouts, probably because its supposed to be more of a confidence builder. Started of in 71 for the first two or three then hit a mix of 69s and 70s with the last 5 all being sub 70 (69,69,69,68,67). Felt much better than the last few days so I think it was a good decision to put this off one more day. 3 miles cool down. After an ice bath did lifting cycle #3, (3 sets of 25 lat pulls, shoulder press, curls, chest press, chest extensions).

Sunday – 16 miles at Rockies with the Iona. I was looking forward to this all week for three reasons, 1. I finally have a Sunday off so I could go up; 2. I LOVE ROCKEFELLER; 3. I finally get to do more than 5 mile with someone. I would say that Im probably doing 80-85% of my mileage on my own, including workouts so its so nice when I finally get to run with someone, let alone a whole group of people. Ran with a big group for the first 5 miles then Ben and I picked it up a pulled away. I cant run as slow as some of them on long runs, its almost painful, I feel like I have to be going at least 6:30 pace to get something out of it, or to get it over with, or both. Finished up in 1:42, 6:22 pace. Unfortunately couldn’t get in the ice bath because I was starving, Ill have to get one tomorrow…its much needed.

Total – 100 miles

Started my first week of working out this past week and back up to 100, bring on the heavy legs.

Jan. 23 – Jan. 29

Monday – 4 miles in the morning on the roads on my own before work. Snow still on the trails,  but looks like rain later, so maybe that wont last for too long. 10 miles after work on the Larchmont 10 loop in 66 mins, pretty miserable run with all of the rain, but at least that means the trails will be clear soon, I hope. Plyos after (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions)  and lifting routine #1 (3 sets of 25 running curls, tricep lifts, curls, and military press + core).

Tuesday – 4 miles in the morning around the lake, a little muddy from the rain, but surprisingly not bad at all. 3 miles warmup the 8 mile tempo around the top of Paine, in 43:51 (5:28,29,28,31,29,29,29,27), averaged 5:28 pace, 3 miles cool down. I was really happy with this workout, its only my third week back running and usually it takes me a while to get into the rhythm of tempos (is that redundant?) but felt really good today. I had hopes of only making it to 6 miles but after I got there and it felt easy I kept going. Probably could’ve done 10 but didn’t want to jump into it too quickly.

Wednesday – 10 miles in the morning on Nature Study in 66:30, woke up a little later than I had planned so didn’t have time for the lifting and plyos, might be a good thing so I can give myself sometime to get used to working out and running more but did do strides. 5 miles in the evening at the group run from the store in 35:50.

Thursday – 5 miles in the morning before work in 33 mins on Nature Study, felt pretty sluggish this morning, I need to start eating a bit more/better and sleeping more if Im going to start getting into serious training again. 12 miles in the afternoon on the roads in 77:32 (6:27 pace), want to start getting a medium long run in during the week, not sure if I want it to be Wednesday or Thursday though so we shall see. Strides on the field after followed by core.

Friday – 10 miles in the morning before driving up to Boston with the boys, finished up in 65:32 on Larchmont 10 loop, it was raining pretty hard, again a pretty miserable run similar to Monday. Strides on the field then plyos after (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions), decided to try out a third lifting cycle, not sure if it will work out or not, I guess Ill just figure it out as I get into it a bit more and read more about it. (3 sets of 25 lat pulls, shoulder press, curls, chest press, chest extensions). I feel like everytime I run this loop it rains. Girls ran pretty well, every body PRed so it was good to see that. Note to self, driving in Boston sucks.

Saturday – 10 miles in the morning with Brian on the trials in 67 mins, took it pretty easy. Felt sluggish.

Sunday­ – 16 miles on Nature Study in 1:44, about 6:30 pace. Started out with Reed the first few miles since everyone else went to Rockefeller and I had work so couldn’t go. Went pretty slow for the first few miles with him (7:30-7 min pace), picked it up after he turned around and the last 12 miles were all at 6:30 pace or faster with the last 5 miles being 6:06,6:17,5:51,5:48,5:46. Felt surprisingly good and was able to get moving, which usually I cant get going much faster than 6:30 pace on the trails. Good run and confidence boost, even if it is just a long run, happy with how easy the last few miles felt, and at the end of a 100 mile week…

Total – 100 miles

Monday – 10 miles in the afternoon on the Ward Acres loop, about 65 mins, felt pretty good the whole time and feels good to be back running a decent amount of mileage. Strides on the field afterwards. (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions)  and lifting routine #1 (3 sets of 25 running curls, tricep lifts, curls, and military press + core).

Tuesday – 10 miles in the afternoon after helping with workouts on the roads because of the rain. Finished up in just over 63 mins, just under 6:20 pace for the Bronxville loop. Strides on the field afterwards followed by some core and drills.

Wednesday – 10 miles in the morning before work on Nature Study in 67 mins, I think the last two days Ive been pushing it pretty hard on my runs, well maybe not pushing but probably going a little quicker than I should everyday; at least for the first week of decent mileage. Gave myself a bit of a break today and took it easy. Strides on the field then  plyos after (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions) and  lifting routine #2 (3 sets of 25 on bench with 65lbs , 25 press extension with 50 lbs, 25 chainsaw pulls with 15lbs, 25 butterfly extensions) + core. 5 miles in the evening on the roads with the group run from the store, no time just took it nice and easy, probably around 7:30 pace, maybe a little faster.

Thursday – 8 miles in the morning on the trails in 54 mins, took it nice and easy, felt a little tired after the first day of doubling. 4 miles easy on the roads in the evening, did the first 2 miles with Gini then turned off to finish off the loop core and drills after.

Friday – 4 miles easy around the lakes in the morning in 27 mins, pretty windy and cold, not fun. 10 miles on the trails after work, felt much better today than I have in the last few runs, finished up in 66:30. Strides on the field then  plyos after (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions), decided to try out a third lifting cycle, not sure if it will work out or not, I guess Ill just figure it out as I get into it a bit more and read more about it. (3 sets of 25 lat pulls, shoulder press, curls, chest press, chest extensions).

Saturday – 5 miles on the treadmill in the morning in 33 mins. I feel pretty guilty for running on the treadmill for the first time in over a year, but I just was not feeling it today. Although, I apparently wasn’t feeling it on the treadmill either, my legs felt fine but for some reason I just cant run on a treadmill for more than 3 miles at a time without getting disoriented. I had to stop at 3 miles and take a break because I started feeling dizzy and disoriented, I don’t think it was dehydration or anything like that because I had plenty of water, I guess I just cant deal with not going anywhere. Core and drills after.

Sunday – 14 miles on the roads on my own in the morning before work because of the snow. Didn’t have my watch or Garmin today but I looked at the clock before heading out and I was back in almost exactly an hour and a half, so just under 6:30 pace. I felt pretty good despite the snow and cold, picked it up a bit the last few miles, a little sore throughout the day but stretched a lot at work and that helped.

Total – 80 miles

Time to get things going. Ive been pretty excited about jumping back into serious training now that I have some direction and a little bit of help. Ive starting doing a light lighting routine, nothing crazy just some light weights and high reps to help tone up the muscles a little bit that I would like to start doing twice a week. The only thing is I need to make sure I dont get big, which I dont think I will once I start running a lot.  I also started doing plyometrics. They have really helped me in the past but for some reason Ive gotten away from them recently so I want to get back into a regular routine of doing them. Not much running going on last week. As I said in my last post, I took the week off (mostly) from running to re-focus. I did do a run with Ryan in VCP one day and ran on sunday the 8th, another 10 mile run at Rockefeller closing in 5:52 for the last mile to end my week off with 20 miles total for the week. This oast week I actually ran almost everyday, just getting back into the routine of it, and this week I will start to increase the mileage, with maybe one workout at the end of the week. Here is everything from this past week:

Jan. 9 - Jan. 15

Monday  - 8 miles on Nature Study in the morning before work in 52 mins, 6:30 pace (6:39,29,46,46,27,25,16,5:52). Felt really good again today, even though I thought I would be pretty sore after my first run back. Did strides on the field afterwards, then plyos routine (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions)  and lifting routine #1 (3 sets of 25 running curls, tricep lifts, curls, and military press + core).

Tuesday - Core in the morning. 8 miles again on Nature Study in the afternoon after work. Didnt have a watch on it but Im guessing it was around 54 mins, about 6:45 pace. I felt good but made sure to take it easy,to make sure Im recovering plus hamstrings were a little sore after plyos yesterday.

Wednesday - 8 miles in the morning before work, didnt have my watch again, but looked at the clock before leaving so it was about 53 mins, just over 6:30 pace. Strides and drills on the field afterwards then plyos after (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions).

Thursday - Didnt end up running today, pretty busy all day between work and traveling home right after that, but I did do the other lifting routine #2 (3 sets of 25 on bench with 65lbs , 25 press extension with 50 lbs, 25 chainsaw pulls with 15lbs, 25 butterfly extensions) + core.

Friday - 10 miles on the trails at home with Seth and Dan. Went exploring in Lorimer Park. Ive run there a few times and explored a little bit, but really wanted to figure out how to get onto trials on the other side of the creek/river, but didnt know how. We eventually figured it out and it was AWESOME! I wish I was living at home simply to run on those trials. Excited for the next time I can come home and run on them. Finished up the run in 69 mins, pretty slow mostly just because we were doing a lot of stopping and starting and exploring. Did plyos after  (20 lunges w/2x10lbs dumbells, 10xbowlers w/10lbs, 10xbowls w/10lb, 15xstars w/10lb, 20xcross steps w/10lb, 10xbox jumps w/10lbs, 15xhamstring extensions).

Saturday - 4 miles easy in the morning on the roads with Dan before heading out to watch Sam run then heading back up to school.

Sunday - 12 miles in the morning on Nature Study with Ben in 1:20:57, 6:43 pace. Took it pretty easy for most of the run, picked it up on the second half, last three miles were 6:18,19,08. Felt really good actually. Wish I couldve gone up to the Rockies but I had work at 12 so wouldnt be back in time. Really cold today.

Total - 50 miles