It's just that simple

Canal banks + neighborhoods - 40:51

Great, warm afternoon. I ran the beginning and end sections on the canals and the middle part with Emily while pushing Nica. Didn't feel great, but did feel OK, which is a moral victory one week after the marathon.

Canal banks + neighborhoods - 40:16

A bit dehydrated today and didn't have much energy. Ran at about 7:30/mile pace except for a 10 minute stretch in the middle with Emily and Nica.

Canal banks + Cassia Park - 55+

The gorgeous fall continues. Ran at twilight and into the darkness a bit and had a pretty good run. At Cassia, I did the 20 minute fartlek but didn't wear the Garmin so I don't know splits. My calves felt a bit beat up but other than that, it was fine.

Canal banks + BK track - 1:05

A nice warm evening, but kind of a boring run. 30 minutes on the canals, then 30 minutes at the track and a run home. Legs felt absolutely beat. My shoes, which don't have many miles on them, feel dead. Maybe it's just the marathon still in my legs after 11 days.

Treadmill + neighborhoods - 41:22

Started on the treadmill, but after 11 minutes it seemed kind of pointless so I headed out into the dark and did an enjoyable 30 minutes in the neighborhoods. Shorts and a t-shirt at 9 p.m. on October 22nd...nice.

2.5 mile wo; 5 miles fartlek; 2.5 mile wd

Took the canals to Cassia Park where I did 5 miles (10+ laps) in 30:40. Cooled down the same way back home.

On each lap of the park I did about 2:05-2:10 steady and then about 45-50 seconds of an easy cruise. The steady segments averaged about 5:45/mile pace, which is pretty good for the winding path. It was good to get breathing a little harder and feel like I was pushing a bit.