Where's the Donuts?

Ended up taking a week off, which was more than I planned and had me kind of frustrated. But there was no time in Cincinnati to squeeze a run in, then catch-up work, travel fatigue and some other commitments just kind of pushed running out the rest of the week. So I was ready to get going again. The time off did let my ankle heal, and it feels fine again. There was a day or two it swelled and I got worried. And I had a chance to do yoga yesterday, it had been months. I needed the stretching more than a run, and it was a good hamstring/hip workout. I felt it today though in a few sore spots.

Tonight I did the out-and-back to Illahee State Park, with the descent to the beach and back. Felt strong, especially on the hills. Good brisk pace the whole way. 51:50

supernova glide -- 382

A 10.5-hour day didn't have an end in sight, so I left for an evening run because I didn't go this morning (had to be at work early, and my brain had stopped functioning and needed air). Warren-Manette Bridges run at almost a tempo pace to burn off the pent-up energy and frustration, 36:10. Now I'm headed back to work. Oh boy. 

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Workout evening, sunny and warm: Two warm-up miles to the Warren Avenue bridge, then I took off down Lebo to Tracyton Beach Road for a tempo/threshold workout. Four miles (ended up closer to threshold than a simple tempo) at: 5:25 (downhill, I always get a fast start on this route), 6:00, 5:58, 5:58. Pretty strong four miles, legs felt healthy and light. Not far off the pace I raced at three weeks ago. Even the four-mile cool down felt good. 1:07:46

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Another evening run, taking advantage of these nice sunny nights. Started off sluggish and feeling last night's workout, but settled into a nice, breezy pace. Did 4.5 or so, then went to Manette Ballfield and took off my shoes. It's about the nicest grass field in the city, just great to run on. Ran barefoot for a mile or so, including 8x75m strides. Felt great on the feet. Then home. 44:58

brooks cascadia

All by myself this morning on Shore Drive, just three other Slugs out there in total. I wanted some miles and planned a few miles of Tinman Tempo. Wonderful morning to run, sun coming up but I stayed in the shade, and it was probably in the 70s the whole run. 

Started off easy, three miles at 7:13 to 7:25 or so. Then I picked it up, but got going a little quicker than planned -- 6:25, 6:42, 6:53 (slow because I needed a bathroom break, which I then took and got back on track), 6:25, 6:21, 6:32. I was probably good on the fast miles at this point, but I still felt strong and was moving really smoothly, so I decided to push out a few more. 6:12, 6:08, 6:20. Then I stopped a minute and caught my breath, stretched a bit, and brought it home at a more reasonable pace: 6:48, 6:55. 1:33:44 overall.

Overall a great workout, surprised myself with how smoothly those fast miles went. One bottle of water, one gel at about mile 8, and two salt tablets. Good finish to a solid week as well, one of the better weeks of the summer and encouraging with TOU five weeks out.

Now, it's time to mow the lawn. Then maybe new shoes, these need to be rotated out.

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