They all can't be "easy" runs.

3.5 miles. Hood route. 83 deg., 72% hum., 70 d.p.

Then big lunch at my parent's house with a few cousins and an uncle. 

PM: 0.5 up. 5 X 0.15 hill (bridge) sprints, jog downhill recoveries. 0.5 down.

7.75 miles. Hood route to legacy trail, over SWOM bridge and back. 1:12:31, 9:21 pace. 81 deg. 70% hum. 70 d.p. Full sun. Little bit of hot breeze in there. Pretty rough conditions. But there was a moment that I had, where I envisioned myself as a smooth running train, without any errant movements, feet striking the ground consistently, arms swing driving me forward, breathing all synched up with everything else. Like I have all of this inertia, and it would take a tremendous amount of force to slow what is going on here. I used to think about that stuff a lot. It was nice to have it come back for a bit today. 

7.5 miles. Hood route to legacy trail and back. 79 deg., 72% hum., 69 d.p. 59:17. 7:54 pace. Not as good as I used to be, but moving in the right direction. 

Oh, there were no "smooth running train" moments today. I had to dodge a lot of traffic, so it was hard to check out, mentally. 

7.75 miles. Hood route to legacy trail over the SWOM bridge and back. 81 deg., 67% hum., 69 d.p. 1:16:29 - 9:52 pace. Lots of stopping for traffic today. With about 1.5 miles to go, I saw my mom pulling into the hospital, and spent the rest of the run wondering what was going on. Apparently my dad needed to get some blood work done and was getting it there. So no emergency. 

5 PM: at track. 1.5 up. (10) x 800m w/ 400m recoveries. Recoveries run first. 1.5 down. 3:15, 3:17, 3:23, 3:21, 3:20, 3:21, 3:22, 3:19, 3:25, 3:16. (3:19 average, kind of what I expected.) The cool down run was at a surprisingly snappy pace. I ate way too much lunch today, and I sure felt it tonight. 

Old man trekking poles was out there for the first 5.  Tonight, though, he kept himself in lane 2, which is cool. I'm glad I made it out there earlier tonight. They are doing some work on the track and so there are these 4" wide ruts in specific locations. Trying to navigate that in the dark would have been rough. 

20.75 miles. 3:25:15. 9:53 pace. Hood route to legacy trail over circus bridge to caspersen beach and back. Like every other long run on this training cycle for some reason, things got really bad at almost exactly 2 hours deep. I had to really fight my way through it. then at about 2:20 in, things started to feel better. I was moving at a pretty decent clip for the last 4 miles or so. I think red tide is over now. I didn't smell any dead fish. But the pollen is still bad. 78 deg. 63% hum, 65 d.p. It felt way hotter than that. I'm just glad that I was finally able to go 20 miles. I needed to know that. 

PS. I plan on listening to 311 all day.