It's just that simple

Neighborhoods - 25:00

Nice run in the rain at 7 pm. A couple of stride outs down the street at the end of the run. Felt really good. 

Treadmill - 48:05

Slow, easy run on the treadmill this evening. Raining pretty hard out so I wimped out and watched some House of Cards instead.

Treadmill - 44:15

Another day, another late night run. Pretty slow pace on the treadmill at 9:30 p.m. 

1.5 mile warmup; 10 x 320m; 1.5 mile warmdown

Ran from Park Center on the dirt greenbelt path toward Barber Park. Gorgeous evening. Good, solid efforts on the intervals - averaged about what I'd hoped for despite running on a somewhat muddy and wet trail with lots of twists and turns. Total time of running was 53 min+. Right calf a little bit jacked up and a really bad cramp later that night.

Weights - 15 - 20 minutes at lunch

Canal banks + neighborhoods - 54:51

Pretty slow pace this evening, mostly due to my right calf. Still sore and has been spasming the last 24 hours straight. Hopefully the easy run this evening will make it possible to complete some longer runs over the weekend.

Greenbelt - 57:31

Ran from the DoubleTree downstream and back. Calf was a little better. Another great afternoon/early evening run. On the way back, I did 5 x 2:00 pickups at a bit under 6:00/mile with about 3:00 recoveries. These felt pretty good. 

Later 0.5 miles.