faster with age

     10 easy miles this morning. 8:22 AP

     8 miles easy at 8:39 AP this morning. I'm feeling pretty recovered from that glute thing but still playing it safe. I had something similar 2 1/2 years ago and I kept doing too much before I was ready and ended up dealing with it for 7 months.

     Went for 20 miles on my mountain bike around noon time.

     We flew out to Pennsylvania this morning. We had this vacation planned and already had tickets before we made our unexpected trip a couple of weeks back for my father in laws funeral.

     We got up to the Pennsylvania farmhouse just before dark and I hurried out for a run. I did 3 laps on my favorite loop there. It is 2.4 miles around and is very hilly the entire way It is dirt road all but about 1/2  miles. It is mostly wooded and a beautiful place to run. I have seen deer a bear a bobcat, frogs, snakes and always lots of small orange newts while running or bike riding here. The first lap I ran in 19:09 [8:00 pace]. 2nd lap 17:35 [7:22 pace]. 3rd lap in 16:43 [6:59 pace]. The last lap got quite dark.

7.2 miles total @ 7:28 AP

     6 mile mountain bike ride still up at the farmhouse.

     Still up at the Pennsylvania farm house. I ran 14.3 miles in the morning. I felt pretty worn out for the first half of this run and I think all the hills make it tougher when I'm not used to that. I got feeling a little better the second half after a short break. Ive only got 4 weeks to try to get some long runs in if I take a 2 week taper before TOU marathon. I need to build the miles up quickly on my long runs if I want to get in a couple of 20 milers before then but I also need to be careful not to re-aggravate my injury or start a new one. 8:38 ave pace.

     PM went on a 5 mile bike ride with my wife right at dark. Very nice ride