Believe to Achieve

4 mile walk with pups, two pick up poops stops and lots of sniffing.  18:20 pace

8 very easy on tm at home. 5 min jog/ one min walk until 8 miles. 6 mph to 6.5mph then back to 6.2 and 6.3.  and last 6.4 again.  pretty chill.  boring. easy.  10:01 avg pace with 13 min of walking at 4to 4.3 mph.  no stops.  1 incline.  back to grey altra torins.  wore endorphin speed 3 blue  saturday and on run last thursday. 

worked.  Kam and joshs reception. 

8 very slow miles.  trying to do zone 2.  9:52 avg pace. ridiculously easy.  mainly keeping my heart rate at 140.   avg was 138.  

flu shot two days ago at work and joints are achy every where.  mostly knees and hips and ankles and muscles of lower body.  Right upper arm was sore for 36 hours.   feel like tiny cuts popping/aching into joints.  first few miles fine but got really annoying last three miles.  Parked cottontree family practice.  ran to ambers then to maceys to use bathroom (3.5 minutes) then to almost mouth of canyon.  Amber was worried about making it ten miles so we turned around at 5 (5.3 me forgot to start watch after bathroom).  Back to sidewalk that leads to ambers.  she went back (got 9 exactly but was locked out of apartment so ran another mile waiting for kyle with keys).  I  was only going to do 14 but decided I loved the trail so ran toward lake and got in 17.   Turned around past dirt part of trail not finished, to otherside of tunnel).  That was 12.5 on watch (12.8).  Got to car 16.7 (17).     8:58 AVG.  SPLITS:  9:47, 919, 911, 926, 944, 910, 853, 854, 842, 828, 836, 833, 842, 834, 847, 845, 843 for last 0.7.    missing the 0.3 pace.  still tired as i write this,  achy.  Even after three ibuprofen.  iced also 10 min mouth of canyon.  stopped at kneaders for egg/bacon/cheese croissant and pumpkin steamer.  ministering right after showered.  writing this at 3 pm.  i need a long rest.   getting old.