easy 8 / campus loops. significant run 9 days after the little achilles snafu - felt really good and considered running a couple more but there was a little weakness creeping up in the injury zone, i'm really pleased that things are on the right track so quickly. i'm grateful for the wisdom and experience shared on fast running blog which provides an excellent road map for all things running related.

gentle progression splits starting with 9:20 and finishing up the last mile @ 8:26.

WT 27 miles

(two)

3 miles from work on easy street.

WT 27 miles

(three)

10 miles / easy. minority/golden/valeria/whitesides.

mesohappy.

WT 32 miles

(four)

6 miles - cemetery loops. feeling good.

WT 38 miles

(five)

5 miles from home = parkn-n-ride loop.

WT 37 miles

(six)

4 really slow miles from work / easy street. so i get the achilles strain that popped up a couple of weeks ago under control and now, yesterday, my left hamstring developed a sharp pain. funny stuff. anyway, i took it real slow today and it felt pretty good. that's two niggles in places i've not had pain before in two weeks...i'm falling apart! i've never been fast but i've always been strong. i've always been able to count on my legs getting me through whatever mileage i set my mind to. i hope this isn't signaling the end of an era for me. my mileage has been low the past few months and i haven't done any speedwork so i don't know what's going on.

WT 41 miles

(seven)

10 miles - from work minority/church/golden/valeria. left hamstring tight but no pain.

WT 46 miles

(eight)

4 easy miles on the bluff trail for lunch.

WT 42 miles

(nine)

10 miles / easy - from work. low road/high road.

WT 49 miles

(ten)

7 miles from work/easy st/golden/church. felt almost back to normal the last three miles (8:43, 8:30, 8:13).

WT 46 miles

eleven

2 miles / easy. campustache with the dog. rest day.

WT 42 miles

twelve

11 miles / easy - from work/ northeastern territory. got chased by a couple of dogs for about a block until some kid in a honda pulled up to me and said he didn't know whose dogs they were but he'd run over them for me and he proceeded to turn right in front of the lead dog. he didn't hit them but it stopped them, i gave him a thankful wave and carried on. i love dogs. some dog owners are very irresponsible.

WT 48 miles

thirteen

7 miles / 8:48 avg. easy st. after a three mile warmup i dipped my toes into some speedwork today with 6 x 2 min @5k pace w/ 2 min easy. 1.25 mi cool down. felt good and my recently recovered niggles weren't an issue.

WT 51 miles

fourteen

6 miles / easy. church st etc. 8 x hill meanderings on golden ave.

WT 47 miles

fifteen

10 miles / golden/church/easy st. 4 miles wu then 2 x 3 min.@ 6:45 ish pace with 3 mins easy, then about 3/4 mile break before mile 7 which i tried to run hard (7:15). mile 8 very slow then 4 x 2 min@ 7:30 ish pace. short cool down to 10 miles.

baby steps

WT 53 miles

sixteen

4 miles / easy. standard route from work.

WT 47 miles

seventeen

10 miles / 8:35 avg. rio grande south south.the last two miles were the fastest @ 8:05, 8:14.

WT 50 miles

eighteen

4 miles / rest day pace. rio grande south south (again).shorts. short sleeves, no gloves, no hat. winter.

WT 52 miles

nineteen

4 miles / 8:00 avg. easy st/crestview. short on sleep and time today. short run.

8:39, 8:06, 7:38, 7:36

WT 45 miles

twenty

12 miles / easy. boardwalk loops at the nature preserve. four miles very easy warmup, 10 X 2 mins on/off (6:30 ish pace), 3.5 miles cool down.

WT 50 miles

twenty-one

7 easy - minority/church loop.

WT 51 miles

twenty-two

11 miles / 8:39 avg. bluff trail from jensen park. 3 mi wu then 6 x 1/2 mi@5k pace - 1/2 mi rest. 2.5 mi cd.

WT 52 miles

twenty-three

easy 4 / easy st. easy lunch. easy weather.

WT 52 miles

twenty-four

10 miles / 8:42 avg. loping around the usual places on my hilly route from work.

9:11, 9:03, 8:36, 8:37, 8:55, 8:40, 8:45, 8:15, 8:35, 8:24

WT 52 miles

twenty-five

easy 8 - rio grande north and south.

WT 56 miles

twenty-six

4 miles / easy. park-n-ride loop.

WT 56 miles

twenty-seven

3 miles / 8:04 avg. no energy or strength today. we'll call it a rest day.

8:32, 8:04, 7:40

WT 47 miles

twenty-eight

5 miles. feeling flat, flabby and fatigue-y the last couple of days. this too shall pass.

WT 45 miles

twenty-nine

10 miles / 8:50 avg. drove over to farmington for a couple of laps on the buffalo ranch trail starting from the fairgrounds. very foggy during the whole run. starting in mile 7 i did 8 x 2 min on/off @10k-ish pace. overall avg pace is easy but i had a 2:47 negative split. first five mile@9:08 avg. last 5 miles @8:35 avg.

WT 44 miles

thirty

6 miles / 8:38 avg. golden/church loop.

WT 46 miles

thirty-one

7 miles easy. from work - crestview/owen. last mile@7:35

WT 43 miles

thirty-two

13 miles / 8:34 avg. late start (11:30 am) from home to campus for many loops. makes for a good training course with a variety of climbs, decents, and flats.

8:49, 8:30, 8:41, 8:19, 8:37, 8:26, 8:33, 8:37, 8:30, 8:42, 8:41, 8:28, 8:36

WT 48 miles

thirty-three

5 miles easy / 9:12 avg. usual route from work. got up at 3:00 am to take wife to the airport...good day for easy.

WT 49 miles

thirty-four

6 miles / 8:36 avg. from home - cemetary loops. ran the first three easy then did a couple of 1/4 mile striders in the 4th mile and ran the 5th mile as fast as i could (6:42, over thirty seconds faster than a couple of weeks ago when i tried the same thing), then one mile cooldown to home. 

9:19, 8:55, 9:24, 8:11, 6:42, 9:07

WT 52 miles

thirty-five

easy 6 / rio grande - north.

WT 53 miles

thirty-six

easy 3 on easy st.

WT 46 miles

thirty-seven

7 miles / from work - golden/church. 4 x 30 second hill reps on golden in mile 5. one 1/4 mile @ 6:30 pace in mile six.

first 5k in two and a half years tomorrow. i hear the course is tough. not looking to pr just signed up for the winter circuit to train for the ogden marathon in May.

WT 47 miles

thirty-eight

7 miles - 3 mile warm up, then the striders 5k, then 1 mile cool down. that is one tough course! lots of climbing, lots of descending, according to garmin i ran 24:09 for 3.16 miles, a 7:39 avg. which i'm fine with given the course and my particular endowment of genes, and the early season etc.

splits for 5k as per garmin: 7:53, 7:54 (a lot of climbing these first couple of miles), 7:19 (some climbing, mostly falling down hill), 1:01 for the last .16 mile (6:26 pace).

overall 83/636

dudes 50-54 8/32

*it should be noted that the weather, on the first race in the striders WINTER circuit race series, in the first week of february, was dry and temps in the low 60's. i hope the trend continues throughout the rest of the series.

WT 47 miles

thirty-nine

10 very ugly recovery miles on the rio grande - north. solid weather!

wt 44 miles

forty

6 miles - from work - golden/church.

WT 45 miles

forty-one

4 miles - commute home from work. really busy with life this week and keeping the miles on the down low. still running everyday, just not very far.

WT 43 miles

forty-two

4 miles commute to work. chilly.

WT 41 miles

forty-three

6 miles - from work/eastside via church/golden/rainbow/wasatch

4 more - late lunch - from home/campustache/green rd.

WT 48 miles

forty-four
 

6 miles / 8:52 avg. from work/north and east. last mile@8:09

WT 47 miles

forty-five

8 miles / 8:27 avg. from home - campus loops. easy progression splits: 9:07, 8:49, 8:38, 8:30, 8:23, 7:50, 7:50, 8:38

WT 48 miles

forty-six

12 miles easy - rio grande north out and back.

WT 50 miles

forty-seven

6 easy ones - from work/crestview/church

WT 50 miles

forty-eight

4 miles - church/backward minority loop. chilly. like winter out there. 

pm - 8 miles from home - campustache then over to the cemetery for loops. 8:56 avg.

WT 58 miles

forty-nine

6 miles / 8:39 avg. church/golden. first three really easy then pushed a little in miles 4 and 5 for 8:03, 7:43. omp for the last mile (8:24) felt easy.

today's run gives me my first 60 mile week in a very long time. also fifty days in a row.

WT 60 miles

fifty
 

3 easy. rest day. from work/easy st.

WT 53 miles

fifty-one

5 miles - from work/minority do-si-do

10k tomorrow

WT 52 miles

fifty-two

10 miles - striders wrc 10k this morning. it was a little chilly out but no rain or snow. warmed up 3 miles (discovered Bues park which i'd never been aware of before), then the 10k, then a mile cool down. 

10k was 49:36 (8:04, 7:30, 7:46, 7:56, 8:39, 8:38 + 1:01 for final .17 / 7:59 avg.  i think i may be permanently scarred by the hill in mile 5 and 6. brutal, but fun. steadily passed runners throughout most of the race, felt strong had a good kick at the finish. so far this series is serving my long term goal very well. it's kind of a relief with these courses being so tough as i have no desire to "race", just to push myself hard and enjoy the pain.

i placed 84/576 overall, and 6th out of 29 old dudes (50-54) i wonder if the same 80+ runners beat me today as in the 5k?

WT 54 miles

fifty-three

10 miles / easy. rio grande north out and back starting from weaver ln. windy, sunny, cold. in that order. 9:12 avg.

WT 52 miles

fifty-four

4 miles 7:54 avg. from work / easy st/golden

8:28, 8:02, 7:42, 7:21

WT 50 miles

fifty-five

14 miles / 9:05 avg. bluff trail from jensen park  - felt really good today. all easy pace, last mile the fastest @ 8:25

WT 52 miles

fifty-six

6 miles / 9:06 avg. from work - rainbow loop. last mile @ 8:30. very tired today.

WT 52 miles

fifty-seven

easy 8 / from work - church/golden/whitesides. felt gerat today. cold and snow flurries.

WT 57 miles

fifty-eight

5 miles - from work/rite aid loop

WT 57 miles

fifty-nine

easy 8 / from work - crestview/rainbow/valeria/whitesides. wanted to go long today but didn't sleep. maybe tomorrow...

WT 55 miles

sixty

18 miles / 9:19 avg. from home to campus loops then north to cemetery loops, then worked my way to the shop (about mile 14) where i got some water and a bite of banana and shed my hat and jacket for the 4 miles back home. really pleased with how i felt for most of this run especially the last three miles which were mostly uphill and i felt a good surge of energy, running the last mile in 8:43. first long run in...years?

WT 63 miles

sixty-one

5 miles / recovery pace - pleased with how good the run felt today.

WT 64 miles

sixty-two

3 miles of much needed rest today. iwaited out the storm and ran in the sun. slushy, breezy, and cold but much better than early this morning.

WT 53 miles

sixty-three

easy 8 for lunch / bird refuge - started off doing boardwalk loops but the boardwalk was covered in snow so after a couple of miles i moved onto the dirt parking lot and then the road as well. felt ok. still feeling the effect of sunday's run.

WT 55 miles

sixty-four

easy 8 from work - 12 x 30 second hill reps on golden ave.

WT 55 miles

sixty-five

5 miles / from work - minority assbackwards loop. striders 10 miler tomorrow.

WT 55 miles

sixty-six

14 miles - 3 miles warm up. 10 miles striders winter race circuit (8:18 avg). 1 mile cool down. glad to have these first three races of this series behind me. the course is a real character builder. the half marathon and 30k are much flatter! looking forward to running these next two races. perhaps at or better than the pace i ran today. 

during my warm up i was in beaus park and ran a loop with a girl named Devra. she ended up winning overall womens race today. only beat me by 17 minutes - lol

WT 61 miles

sixty-seven

4 miles easy. rio grande south. slow and tired today.

WT 47 miles

sixty-eight

5 miles - park-n-ride loop. still tired...

WT 47 miles

sixty-nine

12 miles - bluff trail from jensen park. felt a little better today - kept a real easy pace. my fastest miles was the last @8:19.

WT 56 miles

seventy

10 miles / 8:23 avg. from work - minority/whitesides/church loop. finally feel recovered from last week.

8:59, 8:47, 8:27, 8:15, 8:05, 8:47, 8:10, 8:28, 8:11, 7:49

WT 58 miles

seventy-one

10 miles / hill grind from home/all over north east streets. 9:15 avg.

WT 60 miles

seventy-two

5 miles from work - church/diamond loop.

WT 60 miles

seventy-three

10 miles / easy pace - from work - crestview/rite-aid/east rainbow/mortuary 8:57 avg.

pm - 6 miles from home/campus loops. 9:01 avg.

WT 62 miles

seventy-four

4 miles on the rio grande. good headwind from the south going out. temps in the upper 60's

wt 62 miles

seventy-five

6 miles from home - campustache/ cemetery loops. 

wt 63 miles

seventy-six

3 miles - from work/easy st.

WT 54 miles

seventy-seven

22 miles / 8:58 avg. long run this morning. drove over to the relatively flat buffalo ranches trail in farmington and ran 6 loops (3.65ish miles each) plus a little out and back at the end to get 22. ideal weather with the temps around 45F at the start and 52F at the end of the run. this long run went as well as i could have hoped for. felt strong and energetic throughout the whole morning. the legs started breaking down around mile 18 but i knew i'd be fine extending the run because everything else was feeling good. just water and coffee before the run. my first water stop was after the third loop, about mile 11. a swig of water and a bite of banana. then i stopped for water and banana at the end of the next two loops. i also made two stops during the run to move some product. my fastest mile was my last @ 8:19. really good run in the "training for a marathon" scheme of things. 

WT 66 miles

seventy-eight

5 miles - from work easy st./minority loop.

WT 61 miles

seventy-nine

6 miles easy from work/golden/church/etc. 6 x 30 second hill reps on golden ave. i went out this morning with the intention of running only two miles, i felt so worn down when i got up and i figured i was feeling wednesdays long run. once i got going though i started feeling much better as the run progressed which is something i know every runner relates to. still it feels really good to be recovering so well after each effort. i really want to push up the miles in april and so far things are looking good.

WT 62 miles

eighty

10 miles / 8:33 avg. from work - rio grande north out and back. after 4 miles i did 2 x 2 miles @ hm pace with an easy mile between. splits for miles 5, 6, 8, & 9 were 7:41, 7:29, 7:36, 7:35

WT 56 miles

eighty-one

10 miles / trail run! it's been a couple of years since i last did a real trail run, not counting last summers anomolous 15 miler at the Leadville Heavy Half. i ran on the shoreline trail north out of the kaysville wilderness park; the first 5 miles of the wasatch course and back. things have changed for the area since i was last there. super crowded parking lot, on a sunday even. used to be hardly anyone around especially on sundays. there is a bathroom facility built on site now too. since i now live less than 2 miles from the trailhead, i anticipate using the area frequently once i get past the ogden marathon and start focusing more on trail running again. my average pace today was 11:13 per mile! it took awhile to find my trail legs, but once i did i was having a blast out there. back to the roads tomorrow.

WT 62 miles

eighty-two

5 miles from work - church/golden loop. really nice conditions the first four miles.50f, light rain, breezes and a little thunder here and there. quite peaceful. then in the last mile evrything got extreme quickly. gusty strong wind, thunder and lightning, and a soaking deluge of rain just beat down on top of me. since it was my last mile i was able to enjoy it. glad i didn't start the run any later.

WT 61 miles

eighty-three

13 miles / easy - from work - church/golden/rainbow/rite-aid/emerald/cherry/oakridge. lot's of hills on this route. my first 70 mile week in years.

WT 71 miles

eighty-four

4 miles - from work/minority loop.

WT 53 miles

eighty-five

3 miles. legs are shot and with the half coming up saturday i thought i'd better get some recovery/rest.

WT 51 miles

eighty-six

6 miles / easy. from work/church loop.

WT 51 miles

eighty-seven

15 miles - striders winter race circuit half marathon. felt pretty good today. my time of 1:42:19 (7:48 avg) is a pr for me by 32 seconds over a half i ran three years ago. i don't know if it really counts as a pr though because todays course had a lot of downhill whereas the course from three years ago was pretty much flat. however i probably weigh a couple of more pounds now and i have aged 3 years so i'll call it a draw and hope to do better next time.  passed people throughout the run. faded the last few miles but still maintained. about a mile warmup and cooldown.

placed 102/867 (11.8%) overall, and11/44 (25%) old dudes.

7:54, 7:59, 7:51, 7:53, 7:37, 7:36, 7:31, 7:42, 7:54, 7:52, 7:48, 7:54, 7:54, .53 for the last .12

WT 56 miles

eighty-eight

6 miles just ironing out the rough spots. rio grande - south and back. high noon.

WT 52 miles

eighty-nine

4 miles on the roads around home.

WT 51 miles

ninety

easy 8 from home - campustache/cemetery loops. still dragging. easy week and yardwork.

WT 46 miles

ninety-one

10 miles / 8:42 avg. from work - crestview/whitesides via the golden rainbow. feeling recovered from last weekend finally. todays run started rough but ended better with the last three miles splits @ 8:05, 8:21, 8:08

WT 52 miles

ninety-two

2 miles. easy st. from work. no energy and legs complety flat. have no idea why. call it a rest day.

WT 51 miles

ninety-three

10 miles / 8:18 avg. campus loops from home. well i don't know what the problem was yesterday but things felt good today. my splits were progressing effortlessly until i developed a sharp pain in my upper/inner right thigh/groin area. this happened once a couple of weeks ago and like the first time it worked itself out after a couple of miles - but it slowed me down some. 

9:08, 8:28, 8:27, 8:05, 8:04, 7:54, 8:27, 8:25, 8:05, 8:04

WT 55 miles

ninety-four

10 miles / 4:30 pm run on the windy, hot, and dusty buffalo ranch trail.

WT 50 miles

ninety-five

4 miles - campus loops from home. felt weak.

WT 48 miles

ninety-six

easy eight - from work/valeria loop. 

pm - 6 miles - commute home + cemetery loops.

WT 58 miles

ninety-seven

4 miles - commute into work.

WT 54 miles

ninety-eight

10 miles easy  from work - east rainbow loop. late run today. really low on energy lately and have no idea why. physically it's tough but the worst is the mental aspect of it. this morning i gave up on running for good. not really but i'm playing that kind of game in my head. ridiculous. finally got out around 1:30 with a break in the rain. so i had great conditions with just light rain and breezes and perfect temps in the upper 30's.

WT 54 miles

ninety-nine

7 miles - from work - church loop. easy pace, last mile 8:33.

pm - 7 miles / 8:46 avg. from work - minority ju ju + whitesides. last mile@8:27

WT 66 miles

one hundred

4 miles - from work/fart green/onyx/grace loop

WT 60 miles

one-o-one

10 miles / 8:35 avg. from work - rio grande north. 3 miles easy, 5 miles @ mp (target  8:00 per mile - ran 7:58 avg), 2 miles easy to finish. the tempo felt harder than it should have - but i was tired from the beginning so it made for good marathon training.

WT 60 miles

one-o-two

3 miles - rio grande - south. ran 2.5 pretty easy, then walk/ran 1/2 mile with wife to finish. really needed a break today.

WT 59 miles

one-o-three

14 miles / 8:54 - bluff trail from jensen park. felt just so so today. slow but steady. last mile was the fastest @8:20.

WT 59 miles

one-o-four

4 miles from work / easy st. very windy. looks like a real storm a comin'.

WT 59 miles

one-o-five

11 miles / 8:24 avg. from work - northeast etc including rite-aid loop/mortuary. cold, wind, snow. ironically the most wintery run i've had all year. progression splits through 10 miles then easier on the last mile.

9:16, 9:02, 8:44, 8:41, 8:22, 8:19, 8:13, 7:56, 7:42, 7:38, 8:30

WT 60 miles

one-o-six

12 miles / easy. bluff trail from jensen park. six miles north into a head wind the whole way, a great relief to turn around and head back.

WT 58 miles

one-o-seven

6 miles - from work / minority loop.

pm - easy 8 after work on the rio grande - south and back

WT 68 miles

one-o-eight

4 miles - slow and easy on the LHS track.

WT 62 miles

one-o-nine

6 miles / 8:10 avg. campus loops. progression run. felt decent today.

8:53, 8:36, 8:15, 8:04, 7:48, 7:25

WT 65 miles

one ten

5 miles / easy. from work. didn't start until noon. legs felt flat today.

WT 56 miles

one eleven

easy 10 - from work / golden rainbow. still not feeling it.

WT 62 miles

one twelve
 

10 miles - from work / emerald loop (the water's on at emerald park!) / return via snowcreek.super hilly route. good for the soul.

WT 61 miles

one thirteen

10 miles - from work / minority / whitesides

WT 59 miles

one fourteen

11 miles - from work / minority / cherry. still slow but last mile was best @8:26

WT 56 miles

one fifteen

3 miles - easy st. out and back. last mile@7:47. a few days ago i decided to bail on the striders 30k this morning. i've got a list of excuses but basically i just wimped out. i'm in a mental swamp lately and decided to not stress about making the long drive, dealing with the weather (which turned out pretty ideal this morning, of course), lack of sleep etc. and just set my sights on the ogden marathon in three weeks. i'm hoping to get a last long run in early this week, then "taper". i don't have much to taper from but it is what it is. just grateful to be healthy and running.

WT 55 miles

one sixteen

4 miles / 7:57 avg. late afternoon run from work - easy st out and back. progression splits: 8:57, 8:00, 7:33, 7:18

WT 53 miles

one seventeen

streak is over. 117 days. for weeks i've been mentally battling myself over this and i guess i let it get away from me. i actually suited up today very late this afternoon and got about a quarter mile in before i realized i just couldn't continue. but it's not just mental. something feels very off physically - today my feet felt heavy and cold and my hamstrings felt uncharacteristically tight. anyway. life goes on. i run for enjoyment, and i wasn't enjoying the daily drama of trying to get that run in just for the sake of the streak. for some reason it wasn't a problem in 2012, but this year i can't hack it. of course at the moment i feel like ogden marathon is out, but i'll let that ride a few days and see how i feel after a few more runs.

6 miles / 8:52 avg. from work - minority shangrala. progression splits: 9:26, 9:15, 8:51, 8:48, 8:33, 8:17

WT 34 miles

easy 8 from work - golden / whitesides

WT 32 miles

10 miles / 8:44 avg. from work - minority / rite-aid / derelict rd.

WT 24 miles

i decided to back off the running for a bit which has freed up a lot of time which of course has been quickly filled with life and work. still going to run, just choosing not to make it any kind of priority right now. geez that sounds like such a cliche.

i decided to go full on Juggalo and have been following the ICP the last few weeks. i'll start running again once this phase has passed.

4 miles - from work - easy st loop. first run in over three weeks. phelt phine.

8:55 avg

9:31, 9:02, 8:53, 8:13

WT 4 miles

5 miles - commute to work - fairfield/elm

WT 9 miles

4 miles / 8:28 avg. from work - easy st/diamond loop.

9:16, 8:36, 8:09, 7:51

WT 13 miles

2 mile test run with new dog (Wilson) on leash. from work/easy st.

WT 11 miles

5 miles / 8:28 avg. from work crestview loop.

WT 11 miles

4 miles from work / easy st.

WT 11 miles

6 miles / easy. from work - minority/crestview.

WT 15 miles

5 miles / 8:39 avg. easy st./crestview

WT 20 miles

5 miles - commute to work. slower than easy.

WT 5miles

3 with dog on leash. from work/crestview

WT 3 miles

4 miles - commute to work. warm.

WT 7 miles

3 miles from work - church/golden loop.

9:33, 9:27, 8:12

WT 10 miles

6 miles from home - cemetery loops. temps in mid to upper 80's. running in heat when one is out of shape is the best.

WT 13 miles

6 miles - from work crestview/church loop

WT 12 miles

4 miles - trail run. north out and back on the shoreline trail starting at east kaysville wilderness park. lunch run with cooler temps today around 80f. took the dog.

WT 16 miles

5 miles from work - crestview loop.

WT 15 miles

5 miles on the shoreline trail starting from kaysville. sunny, 88F. Wilson's most epic run to date.

WT 20 miles

4 miles - crestview loop from work.

WT 14 miles

8 miles on the shoreline trail starting from kaysville - north out and back. almost 1,200 ft elevation gain according to brother garmin.

WT 12 miles

3 miles - crestview loop w/Wilson aka Mudpuppy

WT 11 miles

7 miles - rite aid loop. early lunch run. temps in the 70's. nice for July.

WT 10 miles

4 miles - crestview loop with Wilson, who is much improved on leash etiquette.

WT 11 miles

4 miles crestview loop with Wilson.

WT 8 miles

5 miles - disenfranchised minority loop

WT 13 miles

6 miles church st loop

WT 15 miles

4 miles - crestview loop with Wilson.

WT 15 miles

broke my finger last week (dog + creek + leash = broken pinky)

i haven't been running much lately anyway and this is just forcing me to take a very ddep break from running. just not going to think about it until september.

all inherent mental and physical challenges, both requisite and implied, were experienced on this, my first run in exactly two months.

3 miles

3 miles / easy st.

WT 3 miles

3 miles / crestview loop

WT 6 miles

3 miles / owen st

WT 9 miles

4 miles / owen st / training table

WT 10 miles

3 miles / crestview loop

WT 10 miles

3 miles for lunch / easy st loop

WT 6 miles

5 miles - owens/crestview/church st. miles 3 and 5 were my first sub 9 minute miles since starting back up.

WT 8 miles

6 miles - easy st/crestview/church

WT 11 miles