Chaire Herodikos Selymbriaios!

Full Arrow Point loop (complete with dirt roads and dogs). Pace averaged 8:45, wasn't regulating it much, basically ran at whatever felt "slow" for the incline. 2500' total ascent, so that was quite a bit at times. Knee a bit grotty at 6 mi, stretched for a minute or so then it was fine until right before home.

7 miles easy to Mom's place to water the plants and fill Theo's sandbox. Felt pretty good, a little bit of ITB drag on the knee but easy mnotion and little or no pain. Maybe the O-3 fish oil capsules aren't quackery after all!

Nimbus 39.45

Easy run at Greenlake with DG and Michael. One circuit, then ran DG home and back again to where I'd parked the bike. About 20 miles on the bicycle, but rear tire developed a slow leak so took it very easy.

Blakely Loop. 8:45 pace felt very easy. Few foot/knee complaints, a twinge here and there but no weakness. Could have gone a few more miles, but decided not to push it since I was at 33 for the week and the last month has been very low miles. Ran with a water bottle for the first time and liked it; had to stop once at an old lady's house to refill (hot day for the Pacific Northwest).

Nimbus 54