AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran 2+ trails, starting slow and finishing a bit faster. ran over to avon road (near rose lane) in the middle of the second one, trying to find a hill that i saw from usatf.org/routes. hill was longish, but not very steep. overall the run felt relaxed.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did a 5-co, taking the trail up and back from hca, which is almost exactly 8 miles. started out easy and picked it up somewhere around nova, finishing up at a good but definitely controlled pace. have been feeling pretty relaxed on my runs this week. i'll try to do something longer tomorrow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
took the trail up to yarnall and did shortened hill loop, taking righter's mill up to summit ave (top of hill after stream) and then turning around. started slower and then gradually progressed; tried to take the hills at around the same pace as the flats. almost pissed on a deer in the little trail part. solid run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran up pittsburgh ave onto the promenade. felt fine from yesterday.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
same run as yesterday. felt okay, cool weather.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
run up sunset blvd, taking broadway up. felt good, pace a bit quicker than the past two days.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran a trail, then another trail with a lady jammed in the middle, then some additional tack-on to make it 60 min. first trail was slow, then picked it up a bit. felt okay at times, but overall pretty shitty. got a stitch and had heartburn for some reason.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
took the trail up to yarnall and ran 5-co. felt above average, not as hungry as I expected to considering i only had ice cream for dinner (strep--pain swallowing). tried to pick it up slightly on some of the hills. felt some tightness behind left knee about 5 miles in, which i've had since high school, and which makes that whole area a bit unflexible.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran harriton via trail from hca. got to sleep in a bit because of an off day, and felt generally rested and relaxed on the run. felt a lot easier than the harriton i did 2 weeks ago. behind left knee was still acting up. did 6 grass strides by the track.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran a trail, then a trail with a lady jammed in the middle--same run as monday. couldn't get to sleep last night, so started off really slow, but gradually felt better and increased pace accordingly. tried to incorporate strides into the last mile of the run, which was kind of chaotic. trail was very dog-heavy at 7am. saw the iceman.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran over to fairview rd then did the last half or so of hill loop, then a trail. ending up getting in three of four of the hill loop hills (i'm avoiding that little piece of shit dog off of righter's mill, hence the circuitousness). felt okay overall, though fairly smooth on the hills. felt kind of stiff the last few miles.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did a trail, then a lady, then part of a trail in the opposite direction. got out at 11am, but heat wsn't as bad as i was expecting. pretty slow overall.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran a tempo loop and a trail. achilles/heel area was bothering me to start, but loosened up as i got going. timed the tempo loop in around 6:45/mile. run felt pretty easy overall.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran in the track area for awhile, then a 5-co and the trail back to hca. felt pretty stiff b/c of sitting around all day. run felt good, but my knees were hurting during the second half.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran three trails pretty slow. wanted to get back on schedule, so went a bit shorter after last night's run. felt better than i expected to though. heel felt mostly fine and knees were okay until the last couple miles.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran over to fairview via beginning of centennial, to the bottom, back up, then back like a semtennial. measured it out, and was about 7:03/mile overall, with a quicker second half. would have been a better run off of more sleep.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
similar long run to last week, but turned onto summit at the top of righter's mill, ran on fairview a bit, then turned around. hoping to get in 5 good hills overall but only got a little of fairview. threw in some strides the last mile. easily the best i've felt all summer and could have definitely gone a few more miles if i had time. feel like i'm progressing nicely on the hills. got about 15 'good mornings' from mainliners. nice people.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
took the trail up to yarnall and ran 5-co, finishing like lady. felt pretty tired most of the way, probably not enough sleep the last few days catching up to me.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran up pittsburgh, to the end of the promenade and back. felt pretty good, heat not much of an issue. did strides afterwards.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran up sunset blvd, over to the lighthouse, through the trails, then back on the beach and promenade. timed a mile at 6:50 on the way up, and pretty much kept it at that effort the whole way. beach was tough to run on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
got out later than usual (9), and never felt good. could have been a number of things, but the run never felt easy, despite a slowish pace.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran shortened hill loop, taking the trail up and back from hca. felt really tired to start, but overall run went okay. hills were all pretty manageable.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran 5-co from hca, tacking on around villanova to make it a bit longer. tired waking up but felt fine on the run. dew point was 70F, which seems about right. visibility was 10.0 miles, which also seems reasonable.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
raining. ran a road loop into a semtennial, tacking on a bit to make it 9. expected to be tired but actually felt pretty good. think the pace was a bit faster than usual. need to find a way to fall asleep faster.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran harriton via trail. tired waking up, but felt decent on the run. kept the pace fairly honest (at least effort-wise), and the hills all felt fairly smooth. think the loud-barking dog may have missed my passing, but i did hear something when i was farther down the road. will go long tomorrow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
started at around 8:30. did 13 at VG with pat in around 84 minutes. felt a little inconsistent the second half, but was able to keep the pace even or probably accelerating a bit. wanted to push this run a little bit, and the second half was probably around 6:20s or so. good run overall.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
easy run over to tookany and back. feet hurt a lot when i woke up, mostly from a ton of walking around the city last night.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran down a little past green lane bridge via righter's mill/ashland. whole run felt pretty good, and the hills were all fairly manageable, even ashland. medium-sized hyper dog towards the bottom of ashland is fenced-in. fence is low though.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran a trail, the turned onto 5-co in the middle of the second one, then tacked-on a bit when i got back. first trail was really slow, but settled into a nice pace on the roads. the roads in general are kind of getting to me, but i'll only be on them a couple more days.

PM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
ran over to the alumni loop and did 3 in reverse, then back. loosened up a mile or two in.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did the same run as yesterday. felt looser to start (prob because of evening run yesterday), but could tell from sensory data that i was more tired overall. in terms of distance/run, this will probably be my most intense week, so things will settle down during august.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did similar long run as two weeks ago, but turned around at the bottom of fairview. think the advil PM was still in my system to start, because i felt half-asleep the first mile. otherwise, run was surprisingly good. aerobically the hills were a bit tougher than they have been, but muscularly, felt like i was able to get up them feeling strong. photographed by a pedestrian when running back on hillbrook. he remarked that he "got a nice one of [me] running through the sun." looked like a disposable camera.

PM RUN

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