September 20th: 5:55am wakeup. Out for a super easy 4 miles (30:56). First mile in 8:10 and it felt amazing. Legit cold this morning so I dressed as if it was the middle of the winter time to stay toasty. Tall socks, full tights, long sleeve, pullover, light wind jacket, winter cap, and gloves. Sweating by 2+ miles, but never overheated. Cereal for breakfast and a protein shake. Work 7:30-4pm. Double decker PB&J, Snyder pretzels, Cape Cod cracked salt and pepper potato chips, yogurt with cut up banana. Hefty lunch.
Home by 4:30pm. Relaxed until about 6pm. Goupil and I were both in our bedrooms. The official sign that it is time to run is when the music starts playing. That means there is about 15 minutes before we head out for a run. Bathroom then change up for the run.
Hitting pavement by 6:30pm. Goupil did an out and back 7+ while I completed the 11 mile lollipop loop (74:40). Smooth run and the quads are loosening right up each run. High visibility vest since it's getting dark by 7pm now. Stopped at about 5 miles to "use the ferns."
Back to the apartment for foam rolling, stretching and strength training. Showered up. It's always comical to me when I lather up in the shower and a few fern leaves fall into the tub.
Made salad with chicken for dinner. Delicious as usual. Red peppers, cucumbers, tomatoes, mushrooms, and chicken with ranch dressing to top it all (the light version). Protein shake with chocolate syrup and milk. Some television watching and bed by 10:30pm.
15 miles of recovery on the day. Legs felt good after the tough workout. Falling Leaves 14K this weekend in Utica for a tune-up before the big day.