The Dude abides...

Stupid snow outside.  Treadmill, 5.5 that's all I have to say about that.

Cold out but I dressed right so it wasn't too bad.  Nice to get back outside after all the snow.  North to 4800 S in Roy and back.

A balmy 32 today.  Nice run with Janell for 3 miles the rest solo.

Nice run with the old running gang today from pig farm south. It was really nice to get together with the group. 

Nice morning for a run. 3.35 with Janell, the rest solo. 

Nice morning in Vegas. South non the strip to the Vegas sigh. Bonus run by the M&M store, it smells great when you run by. 

Another nice morning in Vegas with Janell. 

Nice morning down at pig farm for a run with  Brett, Tim, Cody, and Allen. 

Pretty cold at 15 this morning. Met Brett, Alan, Steve, and Brad down at pig farm for a frozen run. 

Went out at lunch today so I wouldn't have to run in this super cold.  I'm a whimp this year.  2.5 miles with Janell the rest solo.

Nice run at pig farm south with the breakfast crew. Followed by breakfast. 

Finally warm enough...17 degrees...to get out for a run.  Good to get out again.  Bigger run tomorrow with the gang.

Inversion cold down at pig farm.  Temp said 21 but it felt much colder.  Good to get out with the breakfast club for a nice run and breakfast after.

Nice run solo up to 4800 S in Roy and back.  I'm happy I was able to get out today.  This winter seems to be wearing on me more and more.

Solo in the cold again.  Didn't feel quite as cold this morning.  South to 300 N in Clearfield and back.

Nice and easy on a frigid Friday morning.  Wind chill was probably in the 8-10 degree range.  Took it easy up to 5600 S in Roy and back due to a longer run tomorrow with friends.

Tough one today. Cammack wall modified because of the snow on the canal trail made it tough with what felt like a bunch of uphill. Nice breakfast with the group after made it worth it. 

Uncle...I'm calling uncle because the cold has beaten me.  I'm done with it.  Another 18 degrees without wind chill this morning.  Got out with Janell for 2.5, the rest solo.  The new Pumas are really good shoes.

Pretty much sick of this super cold crap this season.  Wimped out and went to the gym with my wife for a Treadmill run.

Big one today since our running group didn't run Saturday. Super nice out this morning, 35 degrees, I got to wear shorts. First 2.5 with Janell, the rest solo. Last mile was tough today. Kept telling myself to slow down a little, then 30 seconds later I'm running faster again. Gotta learn to do better. 

Another nice morning, couldn't waste it.  South on the rail trail to 800 N.  Started to sprinkle about half way through, not bad though.

Weather finally let up a bit, 23 out today.  Solo run up to 5600 S in Roy and back.  Took it easy, supposed to be a big run tomorrow with the breakfast group.

Big one today.  Cammack wall route extended to get to 11. This one killed me today, I struggled. Tried a honey stinger waffle at 7 miles and that's not going to work, need to find something else.  Also, the Pegasus are not going to be my marathon shoes. My left foot was hurting about 8 miles in. 

Finally a small break.  Happy I got out today but a small break was all I got.  Started snowing about 2 miles in.

Not too bad out today at 28.  Nice run with Janell for 3.5, the rest solo.

Nice long run, I'm tired now. Good to get out with friends for these long ones. 

Between work training Mon, Tues, Wed, in SLC and Snow first chance to get out.  Waited until noon so it warmed up a little and the snow from last night had melted.

Super windy and rainy so I went to the gym with Janell and ran on the TM.  Nice and easy today, big run tomorrow.

Half marathon today with the breakfast crew.  Started at Roy Elementary and ran the rail trail to Dylan's at 12th and Monroe.  Good run, felt ok today.  Ucan gel and drink mix seems pretty good so far.

Ran the loop with Janell for 3.5, the rest solo.  Started raining on us about 1.5 miles in, what's up with that.

Nice and easy this morning, still cold at 25. When is it going to get warm? First 3.5 with Janell the rest solo.

New week add another mile. Windy today made it cold. 6 miles into the wind starting when we turned east by 12th street. Breakfast after with the gang. Ran from the house to Dylan's on 12th and Monroe. 

Cold out but what else is new. Trail was icy today after the snow yesterday. Nice run with Janell for 3.5, the rest solo.

Snowing out, what else is new. I guess Winter isn't going to give up this year, sucks. Treadmill today, yuck.

Cold again, what else is new.  Started at Dylan's on 12th and Monroe ran west on the parkway for 7.6 then turned around and ran back.  A little breezy going west on the Ogden river parkway from Monroe.  Got tired the last 2 or so miles.  Nice breakfast after with the gang.

Surprise, surprise...snow again this morning.  Treadmill...blah.

Nice run today, felt good.  Temp was great for a change at 41.  First 4 with Janell the rest solo.

Snow again, broken record.  Treadmill for an easy 5k.

Nice run with Tim and Brett. Big loop around Roy. Breakfast after at Warrens. Felt good today kept my heart rate between 135-145 and took a UCAN edge gel at 5.5 and 10.5. 

Snow, ice, cold. Treadmill.

Cold, wind. Treadmill.

Super nice out this morning for a change. Met Tim and Brett for a long one. Felt pretty good today except for the last 1-1.5. 

Super nice morning, about time.  Good run up to 4800 S in Roy and back.

Another really nice morning.  Good run today with Janell down to 300 N in Clearfield and back.

Another great morning, 50 degrees felt good.  Nice run solo down to 300 N in Clearfield and back.

Nice and easy around Honolulu and Diamond head with Janell. Love running in Hawaii. 

Honolulu half marathon. Really humid out this morning. Nice run with Janell for 6.5, then she made me go ahead. Got rained on about 8 miles in and was pretty wet but it's a warm rain, not like Utah. It got really hot the last 1.5 miles. Always awesome to run over here, love it. 

Nice and easy with Janell around Diamondhead again. Great route, nice to be here.  

Nice run with Janell around Honolulu. Got rained on for a mile or so but getting rained on here isn't so bad. 

Big one today. One more big one before the taper for the marathon. I'm ready for this to be over. Started out ok, then had GI issues. Had to detour home abou 7.5. Aside from that a pretty decent run. 

Got rained on today, didn't know it was supposed to rain. Nice and easy recovery run with Janell down to 300 N in Clearfield and back.

Colder out this morning at 35.  Solo run up to 4800 S in Roy and back.

35 again this morning but it warmed up faster.  Had to take my gloves off halfway.  Nice run solo, felt good today.

Last big one before the stupid marathon.  Glad it's almost over.  Now taper time.

A little warm out today 55. No complaints, I'll take that any day.  Solo run up to 4800 S in Roy and back.  Ended up being a nice tempo run today, didn't try it just happened.

Nice run with Janell down to 300 N in Clearfield.  We extended a bit down 1300 N to make it a 10K instead of 5.3

Nice solo run down to 300 N in Clearfield and back.  Good to get out, I was almost lazy today.

Nice morning, no complaints.  Easy does it today, nice run with Janell up to 5200 S in Roy and back.

Half marathon taper day. Nice run with Tim, Brett, Tyson, and Becky. 2 weeks to go then it's over. I'm ready for this to be over. From now on it's half marathons. 

 Nice and easy with Janell, good to get out. 

Great morning, solo up to 4800 S in Roy and back.

Good run with Janell down to 300 N in Clearfield and back.

Great morning, nice and easy up to 5200 S in Roy and back.  Around the block at home to make it 5.

Solo run down to 300 N in Clearfield and back.  Probably ran a bit to hard today, not my smartest move this week.

Solo run to 6000 S in Roy and then around the block by home to make a 5K.  Last run before Saturday.

Ogden Marathon. My 4th and last marathon. Did not go well, I was too slow and it was too hot. I was able to finish but not sure how, had to walk the last 3. Turns out I was dehydrated and had heat stroke. Thanks to some awesome help, my first time passing out, my first ambulance ride. Never had a marathon go well, but this was by far the worst and a pretty clear sign to stop marathons. 

Easy peasy today. Start getting back to normal running now that the marathon training cycle is done.

Nice and easy with Janell for 2.5, the rest solo.

Slept in a little until 8 and then went for a nice run south on the rail trail. 

Ran with Janell on the Shoreline trail above Weber State this morning. I miss the trails,  so nice to be up there this morning. 

Nice morning for a run. Got out with Janell for the first 4.5, the rest solo. Got a bit warm for the last mile or so.

Tired today, maybe a rest day tomorrow. Solo run north to 4800 S in Roy and back.

A little cooler and overcast today. Nice to get out, when I got up this morning I wasn't going to run I couldn't wake up. Glad I got out. Solo down to 300 N in Clearfield and back.

Nice run on the Parkway from Botanical Gardens East past Rainbow Gardens on the BST.  Met Tim, Brett, Brandon, and Steve and then breakfast after.  Good times.

Solo run this morning, almost didn't get out pretty groggy this morning.  Couldn't sleep last night, had to take a sleeping pill.  Made it tough it get up.  Glad I got out, south on the rail trail to 300 N in Clearfield.

Not sure what's up with these Pegasus shoes.  They really hurt my feet, my last pair were great.  Gotta retire these ones.  Aside from my feet hurting, nice run with Janell for 3.5 up to 5200 S in Roy and then from 2300 N down to 300 N in Clearfield solo.

Solo run up to 4800 S in Roy and back.  Tired today, it felt kinda hard today.  Glad I got out though.

Nice run with Janell down past 300 N in Clearfield and back. Nice morning took it nice and easy, still have a sore back from Wednesdays run. 

Nice morning out on the BST.  Started from Rainbow Gardens and went south. So nice to be out on the trail   

Nice morning, good to get out.  Solo run, planned 5 but decided to add a few.  Felt good today.  Went south on the rail trail a little past 700 S in Clearfield.

Nice and easy today.  Cloudy morning was nice, no sun.  Ran with Janell to 5200 S in Roy and back and then around the neighborhood to make it 5.

Took a couple of days off to rest my back, got sore for some reason.  Felt good today, nice run solo down to 300 N in Clearfield and back.

Nice morning run with Janell south on the rail trail. Nice way to start the weekend. 

Nice run on a cloudy morning.  The clouds kept it cooler, it was nice.  First 4.5 with Janell the rest solo.  

Really nice run today.  Temp was 48 it felt good.  Solo down to 300 N in Clearfield and back.

Nice and easy today down to 300 N in Clearfield and back with Janell.  Always nice to run with her.

Nice morning, solo run up to 4800 S in Roy and back.  Had to go north for a change.

Great morning run on the Bonneville shoreline trail south from Rainbow Gardens to the bench and back. Trail was sweet today. 

I was up late working last night = tired this morning.  At least I got out the door, took it a little easier this morning.  Good run, definately felt warmer today but got a nice south breeze for the 2nd half that felt good.  North to 4800 S in Roy and back on the Rail Trail.

Big one today, for me anyway.  Nice morning, started out with Janell for 3.5 miles.  The rest solo.  Started to get warm at 6 miles but not too bad.  Wasn't going to go 9 today, felt like 5 walking out the door.  Glad I got it done.

Nice morning, felt a little cooler than yesterday.  North to 4800 S in Roy and back, for some reason I was super sweaty today.  My shirt was soaked, wierd because it didn't feel hot and I wasn't really pushing it today.  Humidity is 42% maybe that was it.

Nice morning down to 300 N in Clearfield and back with Janell.

Ahh Saturday morning on the BST south from Rainbow Gardens. Love this section. Not too rocky, good uphill about 1000 of gain and then bomber downhill on the way back. Good times. 

Nice and easy today with Janell before going to Island Park. We ran the loop and I extended it a bit to get to 4. 

Back in the saddle after a couple of days off in Island Park.  Nice morning, great run with Janell for 3.5.  The rest solo.

Out a little later today, 7:15.  I went south to 300 N in Clearfield and back because I get lots of shade.  Nice run solo today, super sweaty when I got back.

Very windy out of Ogden Canyon this morning, made the first mile+ up hill tough. Probably why I struggled a little today. Still really nice being on the trail today. 

Too hot out today, I'm grateful for the trees and the shade but it was still too hot.  Tried not to push it too hard.  Solo up to 4800 S in Roy and back on the rail trail.

Slightly cooler this morning and we got out about 30 minutes earlier.  South on the Rail Trail with Janell for 4.5 miles, the rest up to 5600 S in Roy and back solo.

Mid 60's this moring, got out a little later so that wasn't too bad.  Nice solo run down to 300 N in Clearfield and back.  Need to run South when I get out late because there is much more shade that way.

Out early, had a Dr. appointment at 8:30.  Felt really good today, nice and easy with Janell  down to 300 N in Clearfield.

Another great morning on the shoreline trail south from rainbow gardens. Felt better today than last week. 

Too hot out this morning, 77.  Got out a little after six and it was hot.  Nice and easy with Janell for 3.5 miles, the rest solo.

Sweat fest today, soooo sweaty.  71 today, once it hits 70 I have a tougher time.  Tried to take it a little easy today.  Down to 300 N in Clearfield and back solo.

Cooler this morning at 65 but still humid.  Nice and easy today with Janell for 4.5, the rest solo.  I noticed the trail was closed at 300 N going south and there was a news camera setup.  Found out somebody got killed the previous night when the storm blew through and a tree fell on them.  

North to 4800 S in Roy today solo.  Got out a little late so not as much shade and a little warm so I tried to take it easy.

Another great morning on the BST south from Rainbow Gardens. This time a special guest, Janell joined me. 

Nice run on my day off.  Took advantage and hit the BST from Rainbows south. Too hot this morning, even up there. Still good to got on some dirt. 

Out early with Janell.  Back on the rail trail, not too hot today.

Got out a little late for a solo run down to 300 N in Clearfield and back.  Too hot today I was a sweaty betty big time, I'm thankful for all the trees on the rail trail that makes it somewhat bearable.

Out early, still warm but no sun.  Nice run with Janell down to 300 N in Clearfield and back and then to 6000 in Roy to add the extra mile.

Saturday = trail day. Another great morning on the BST south from Rainbow gardens. 

Nice and easy today with Janell.  We ran the loop to 1300 N, down to 1500 W and back home.

A little cooler this morning, 63 but humid.  Still a sweaty betty.  Good run today down to 300 N in Clearfield and back.

Plan B in effect today.  Got to 2 miles, it started raining so Plan B.  Run straight home.  Janell and I got soaked.

Cooler again, 61, and it didn't feel so humid.  Nice run solo down to 300 N in Clearfield and back.

Really nice morning on the BST south from Rainbow Gardens.  Too bad I wasn't in it mentally, didn't want to run today.  Struggled, but it was still nice out and glad I got it done.

Super nice morning, slightly cool.  Ran with Janell down past 300 N in Clearfield to make it a 10K instead of 5.

Hot run in Vegas with Janell. Nice and easy it was 84 out. 

Really nice morning run on the BST south from Rainbow Gardens 

Took yesterday off because I tweeked my ankle Sunday.  Felt good this morning, nice run with Janell for 3.5 miles the rest solo.

Warm out this morning and I got out a little late.  Took it easy, nice solo run down to 300 N in Clearfield and back.

Warm again this morning.  Out early with Janell for a nice run.  Down to 300 N in Clearfield and back again, lots of shade.

A little warm out on the BST this morning, not too bad though. Nice run but the trail was super busy. Solo from Rainbow Gardens to the bench and back. Always great to get out on the dirt. 

Hurt my back somehow Sunday, don't remember how.  Woke up Monday and it is super sore.  Still sore this morning.  Decided to go for a walk that turned into a easy run, so far hasn't hurt my back any worse.  It's not really any better either.

My back was so sore when I got up this morning.  Didn't think a run was possible.  I walked around for about 30 minutes and it started feeling ok.  Ended up with a nice run on a great morning.  First 3.5 with Janell, the rest solo.  My back didn't bother me at all, it was nice.

My back was sore again this morning.  I started off by walking down to the corner to warm it up a bit and then starting the run from there.  Nice morning, solo down to 300 N in Clearfield and back.

Windy today up at the canyon and that's saying something because it's always windy but extra so today. Nice run on the BST south from Rainbow. Not too bad of a week for having a sore back/hips. Not sure what I did but it's been fairly painful except when I run. 

Slightly cooler at 63 this morning didn't feel too warm.  Lots of shade since the sun is coming up a little later.  Good run solo to 4800 S in Roy and back.

Out a little early with Janell.  Nice run with her for 3.5 miles north to 5200 S in Roy, the rest solo.  I did my Clinton loop starting at 2300 N at 3.5 miles when Janell turned to go home.  Started to get a little warm for the last mile.

A little cooler this morning, felt good.  Solo down to 300 N in Clearfield and back.

Really nice morning even though it was a little smoky.  57 today for a nice run with Janell down past 300 N in Clearfield and back.

Super nice morning, believe it or not it was not windy at Rainbow gardens this morning. Great run cruising on the BST. 

Rain day off yesterday.  Super nice this morning, 51 degrees.  Felt great.  Nice run with Janell for 5 miles the rest solo.

Another great morning.  Temp 55, not a cloud in the sky really nice.  Solo run down to 300 N in Clearfield and back.

Nice run with Janell down to 300 N in Clearfield and back to 2300 N, 4.5 miles.  The rest solo.

A strong cool wind blowing out of the canyon this morning. Just over a mile in the wind stopped and it really warmed up. Great run south from Rainbow on the BST this morning. 

Hurt my back Sunday night mowing the lawn...whatever.  Super sore Monday morning so I took a rest day.  Super sore again this morning getting up but I went out anyway.  Walked the first .15 to warm up a little then ran.  Back felt great running.  Nice run with Janell today on a great morning.  Nice cool breeze coming out of Weber Canyon.

Nice run solo to 4800 S in Roy and back.  It lightly sprinkled on me for a mile or so, that felt good.  My back was slightly better when I got up this morning but it still hurt.  I walked .15 before I started my watch to warm it up.

Really nice out this morning.  Nice run with Janell north to 4800 S in Roy and down to 1500 on the way back.

Windy today, it's always windy at the mouth of the canyon but extra so this morning. Another great trail run though, nice to get out there. 

Quick run before leaving for the airport. Had to get out really early. 

Warm morning in Vegas. Up early to avoid the heat and crowds. Nice run with Janell. 

Last day in Vegas, ready to go home. Nice run on a nice morning with Janell.  It was hard to get up,glad I did.

Cold and windy at rainbow gardens today. After the first 1.25 when the wind stops it was really nice. A few puddles here and there from the rain the last few days but not bad. 

Perfect morning, glad we got out. Nice and easy with Janell. 

Super nice morning, wish it could be like today all winter.  Nice run solo up to 4800 S in Roy and back.  2 loose dogs alone on the trail today, luckily they didn't bother me.

Got my covid/flu shot yesterday afternoon, didn't sleep real well.  Didn't feel real well when I got up but I figured I can lay in bed and not feel good or go run, take it easy and be ok.  Glad I got out, ok run today.  Ran with Janell for 2.5, the rest solo.

Perfect morning today, really nice.  Felt better today after getting my flu/covid shot.  Good run today, felt good.  Ran with Janell for 3.5, the rest solo.

Another great morning.  The full moon was setting over the lake was beautiful and it looked so big.  Solo run down to 300 N in Clearfield and back.

No wind out of Ogden canyon today, that's rare. Tough run today, my legs are trashed. Good to get out on the trail even though I was tired. 

A little cool out this morning especially running south into the wind.  Almost slept in today, could have gone either way.  Glad I got out though.  First 3.5 with Janell the rest solo.

Wet roads and trail today, but I missed the rain.  Nice run solo down to 300 N in Clearfield and back.  Ran a little harder than I wanted.

Nice run on a cool morning.  Down to 300 N in Clearfield and back with Janell.

Great morning, solo run up to 4800 S in Roy and back.

Tired run today. Too lazy to go to Rainbow so I dragged myself around at home on the rail trail.  

Nice and easy with Janell on a great morning. Didn't know how far we were running today but I didn't expect 7 but I'll take it. 

Rainy this morning but somehow I managed to pick a window and didn't get rained on today.  That doesn't happen often.  Good run down to 300 N in Clearfield and back solo.

Rained out yesterday, nice break not sure I needed it seems like I've been a bit lazy this week.  Out a little early today, felt kinda cold at 38.  I could see my breath so a long sleeve and gloves with shorts worked out nice.  Good run up to 4800 S in Roy and back, the sun didn't hit me until I had about 2 tenths left days are really getting short.

Eclipse day, too many clouds. Got lucky and the clouds thinned slightly and I could see the eclipse through the clouds. Nice run with Janell for 3.5, the rest solo. 

Grandeur peak.  Great day, fall foliage was peak. 

Nice and easy today, legs a little sore from Sunday.

Nice and easy solo run down to 300 N in Clearfield and back.  Felt tired so took it easy today.

Really nice out this morning.  Good to get out, nice run with Janell to 4800 S in Roy and back.

Hurt my back Friday, took yesterday off. Not comfortable today but took it easy with Janell. 

My back felt better today but not completely good.  Tried to take it a little easy.  Nice run down to 300 N in Clearfield.

Tweaked my left hamstring on Monday.  Took yesterday off, took it easy today.  Nice run on a breezy morning with Janell down to 300 N in Clearfield and back.

Cold out today at 29, not a fan.  Got out the door which was the hard part.  Nice run, taking it easy on my hamstring.

Same temp as yesterday at 29 but it felt colder. Nice run with Janell.

Not so cold this morning.  Nice run with Janell for 2.5, the rest solo.

Really nice out this morning.  Solo down to 300 N in Clearfield and back.  Now if my hamstring would heal up.

Perfect morning. Hit the BST from 22nd st trail head with Janell. 

Super nice out this morning. 47 degrees couldn't pass it by. Nice run with Janell for 3.25, the rest solo. 

Frosty out this morning, at least all the leaves on the trail that looked wet weren't icy.  Nice run up past 4800 S in Roy and back for a 10k.

Too freaking cold out this morning.  28 with a breeze felt really cold today.  Janell and I went north to 5200 in Roy and back, at 2300 I went solo to 1300 N in Clinton to get the 10K.

Cold but not like yesterday.  Nice run, even though it felt like I was running in mud, solo south to 300 N in Clearfield and back.  More trees that way to block the breeze.

Nice morning today, not so cold. Good run with Janell for 3.5, the rest solo 

Really nice moring for Nov 13.  I had to take my gloves off half way.  Solo down to 300 N in Clearfield and back.

Another really nice morning at 41.  Solo up to 4800 S in Roy and back on the Rail trail.  Not many people out this morning.

A little cooler today. Good run with Janell for 3.5 miles, the rest solo. 

Nice run solo down to 300 N in Clearfield and back. A little light sprinkle on the way back pretty light didn't really feel it, if I didn't see the drops on the trail I wouldn't have noticed. 

Having a hard time finding motivation to run in the cold.  Got out today for a nice run down to 300 N in Clearfield and back.

Nice run with Janell for 4.5, the rest solo.

Tough to get out, too cold. 3 shirts, hat, and gloves worked out ok. Still having a tough time with the cold this year. Solo down to 300 N in Clearfield and back then added a loop around the park at 1300 N and down 1300 to 1500 to make 6+. 

Cold, 21 with wind chill at 16. 😒 Got out the door which was a win. Ran with Janell for 1.5 to 1300N, the rest solo down to 300N.

Freaking cold again, felt a little colder today than yesterday even though it was the same temp.  Solo run down to 300 N in Clearfield and back.  Now I'll be cold for a while.

Cold run with Janell down to 300 N in Clearfield and back.

Tough one today.  5.5 miles in Tecolote Canyon in San Diego.  Lots of steep up and down.  So nice to be out of the cold.

Awesome run with Janell at Mission Bay park. Weather was perfect. Such a nice place to run. 

Nice run with Janell for 2.5, the rest solo.  Perfect weather, ran around the neighbor hood here in San Diego.

Perfect out again, so nice here in San Diego.  Solo run today, my legs are hammered not sure why.

Felt a little cooler today but still great.  A little marine layer fog this morning.  Nice run with Janell for almost 4 miles, the rest solo.

Such a nice morning, San Diego is great. Solo run today, great to be out. 

Felt good today, nice run on a perfect morning.  Solo on the normal route in San Diego.

Nice solo run on a perfect morning.  Felt good today so instead of 5.4 I went an extra mile.  That's all I had time for today.

Nice and easy with Janell for 3 miles.  The rest solo.

I'm really grateful to be here in San Diego.  What a great morning for a run.  Didn't have to worry about the cold and the dirty air.  Solo run today.

Perfect run 🏃 on mission beach over in Pacific Beach. Ran along the beach walk with Janell. Soooooo nice 

Super nice out. Really nice run with Janell for 2.4, the rest solo. Love San Diego. 

Tired run today, legs were dead. Got through it.  

Nice run today. First 2.4 with Janell, the rest solo.

Great run down at mission bay park. With Janell for .7 then decided I'd go ahead because I wanted to run a little further than she did today. Caught her just before 5 miles. 

Had a knee thing, kinda weird so I took a few days off to prevent something more.  Nice run today, a little niggle still but I think it'll be ok.  Felt like I was running in mud today, couldn't get going.