The sun is up, the air is fresh, the stone is old

Off day driving back from Arizona..

30 minutes lifting

One mile swim

Headed up the Logan River trail with Jessie on a beautiful fall afternoon.  The trails were just covered with the new fallen leaves.  I was curious to see how my legs would feel after the R2R2R.  I kept it slow and just enjoyed the run.  Going up the switchbacks to the 6500 foot marker brought back some memories from Saturday!  Jessie must have covered a marathon of distance today just running crazy all over the forest.

I got up today and felt great from the medium run yesterday so I headed into the gym for a more focused workout than I have been able to get in the past few weeks. 

10 miles on the treadmill at an easy 7.5 pace.

Lifted for 20 minutes, hit 250 meters in the pool.

10 mile tempo run at 6 min pace on the treadmill.

I've been stoked by the new spirit I feel running after the R2R2R run.  I needed a change and something not so tedious as the usual.  I also had the feeling that the slower pace on the last 7 miles of the 51 mile run Saturday would have some good training benefits.  Basically we climbed from 2,300 feet to 8,000 feet on the switchbacks up the North Rim.  Besides the grade of the climb, it was after we had already run 43 miles.  I had noticed my heart rate stayed at about 150bpm as we power hiked/ran the last hours up the rim.  A workout that keeps your heart rate at this level for this long at that dustance has to have some neat benefits and is one of the reasons that I want to run the course again.

Got into Fort Lauderdale in the evening and headed out along the intercoastal to find the trailhead for the North Everglades trail that I want to catch tomorrow for a long run.  It's 83 degrees here, which feels nuts since I left Denver this afternoon with a foot of snow.  Pretty sore from yesterday's workout, the first good paced run in a while.

Busy day today.  I worked on my dive cert all morning, one more day to get this done.  Then headed out on the Everglade North trail.  It was 88 degrees and near 100% humidity.  I was drenched in the first 4 miles and had to head back to the coast for more water and finished the rest of the run going up to Pompano Beach and back down into Lauderdale.  Pretty exhausted today with this run.

7 miles easy morning run along the beach boardwalk, then all morning classes to go to.

7.8 miles along the Town lake trail in Austin.