November 22 (77 miles/week)

AM: 15 miles easy/moderate

I went exploring some new trails in Duke Forest with Liam to find...shockingly...more hills but some nice dirt roads. We hammered a little bit on the way home clicking off some sub-6:00 miles on the Al Buehler trail, so we were moving along pretty nicely toward the end.

November 21

AM: 12 miles easy

I went out with Liam to Umstead. Beautiful day for a run. The rest of the day was spent working...or trying to work, anyway.

November 20

AM: 8 miles moderate/hard hills

I ran a hill fartlek from the Space Pickle Vista (i.e. my apartment), pushing the hills on the run to basically running all-out on the last 10 seconds of the last hill.

Afterward, I got a massage where I was told by the masseuse that my IT band and calves were so tight that "I'm honestly surprised you can walk, much less run." She put a hurting on me because I hadn't had a massage since the marathon and obviously needed one. I immediately bought a foam roller afterward.

In other news, when I got home, I received news that I've been accepted into a joint-degree program here at Duke with the business school, extending my time in Durham for a year. I'm pretty psyched about this, and it means I'll be in North Carolina until Spring 2012.

November 19

AM: 12 miles easy

Easy out-and-back on the ATT with Liam through some light rain. My legs are still feeling a little tight, so I booked a massage tomorrow. I'm looking forward to working out again and getting that fresh feeling back into my system.

November 18

AM: 8 x 400m @ goal 5k pace w/ 200 jog recovery, 4 x 200 strides, 10 miles

PM: 1:00:00 indoor bike

I dipped my toe back into working out this morning, mirroring an effort I did last year after MCM that seemed to go well. I stayed steady between :71-:73, with one quick last rep in :63. It'll still be a week or so until I begin "real" workouts.

After classes and school, I biked home (in the rain...bummer) and threw the it on the indoor trainer where I spun for an hour.

November 17

AM: 10 miles easy

Ran from Liam's place to the AB trail.

November 16

AM: 10 miles easy/moderate

PM: 1:00:00 indoor bike

I met Liam and Joey for a morning run on the ATT. We had some mild weather and gradually picked up the pace in the second half of the run.

After class, I went for a spin on the new indoor trainer set up in the living room.