AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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today was a fantastic run. I went with tickles, pat, and the ice-cream waster on a Tickles holiday Special Part 2. I found that most of the sidewalks were clear on this run, and save for one giant hill, it made for a nice flat piece of road. I think that this has made it inot the top 3 favorite run list. The only hiccup today was I had to stop in WaWa to take the browns to the superbowl, and since the others went on without me, i got lost. It was fine though cause I don't think I went that far off the run. So we will call today the Hometree Corallary to the THS Part 2.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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TOday I was going to do a harriton, but it turned into some wierd convaluted version of a norwegian shooter, today I notcied for the first time just how much norwegian shooter looks like a city out of harry potter. I felt really goo don the run today, so I decided to a an xtension with stacks and gus.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Started out with a 50 min "warmup" i put warmup in quotes, because in the middle of the warmup a 4-mile tempo run was smashed in (23:50), I felt fine mentally but because I did RDLS for the first time with robocop last night, my legs were in bad shape. It didn't help that when we got back we did sprints 120130,140,150,160,170 meters with equivalent walking rest in between. Needless to say my calves are ilke rocks. DId a coldown with elias on the indoor track. (Dinner was dissapointing and they ran out of dessert before I got to have any)

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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I did a prak today. Easy distance after the workout yesterday

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today was an easy day for me. I spent the day announcing at the Keogh invitational which was really fun. Then after sitting down all day I had to go on a rain in cold rain, but had some good company and we did a mindless run which was nice. Felt a little tight today, but that is to be expected.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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I kept pushing off my run until later in the afternoon, which was a nice way to do it and I think I might switch to doing that instead of morning long run. Had a ncie crew for a Mt. Pleasant+a Lady. Afterwards was the superbowl which was also realy fun, free wings at the coop, really good 7 layer dip (just teh right amount of layers) packers won, no surprise there. Felt really good on my long run, little tired by the end, but mainly due to my calfs still being a little tight.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Did a Rick for the first time today, pretty good run. did 8 strides afterwards, lifted with robo that night

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today I did a tickles holiday special part 2 with none other than tickles himself it was a fun run, i really like that route i felt really good on this run except it was windy as all get out and I almost crapped my pants, but i didnt so its all good

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Today I did a Park with a good group of goats, my calves felt really tight so after doing strides, I rolled and stretched, lifted with robocop

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Today was workout day for the blue-collar distance guys. I started out with a 1 mile warmup into a 4 mile tempo loop which was supposed to be 25:00, but instead was 24:15 (6:05ish pace) then we went into a 400 at 66, 300 at 49, and a 200 at 31 with equivalent jog in between. Then we had a 4min jog followed by a 1600 at 5:10, and two 150s at sprint pace. Needless to say, my calves were still sore and tight which is frustrating because I havent been able to get them loose for about a week and a half. I will be feeling this workout tomorrow, btu i think that today was a good effort.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today was the easy day of my week and I was going to do a loop of serenity, but i dont know the route so I ended up doing an extended tempo loop which was alright, but I dont rly like that loop at all

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Today I got in a very convaluted 12 mile run. I did get to see jossi and hammer race in the where is the lvoe race though. They did pretty well, bt I think that Hammer's team won in the end. It was cool to seem race though. I felt fine on my run though. It felt like a really short long run

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
TOday I hit up a harriton with stacks and robocop into the moose it was a really nice run i felt fine, except my calves are still tight hoping they will be better by wednesday

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Today I did a fiveco into some strides on the track. Also did some 200s at 36 pace, which felt good and I feel like I am setting myself up for a good pr at the race on wednesday. lifeted with robo, frustrated at my inability to do pullups, but i am determined to get stronger

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Did a tempo loop today low mileage because of midweek meet tomorrow did some strides in my spikes afterwards, and i felt pretty strong. I am really determined tomorrow to go out and give it my best shot and go sub 9, i really think I am capable of it this year and there is no reason is houldnt be able to hit 36s esp if i am running in the same heat as gus gonna get good sleep tonight to prepare

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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I had the midweek meet today I ran the 3000 Had a really good warmup and I felt really pumped to get out and give it my best shot at breaking 9, but I ended up runnign 910 WE were slow at the mile (koffer, me and gus) about 452 and I think taht didnt help when I started losing contact near the end. I dont know what I have to do to improve my race at this moment, but I will keep thinking about it I have a feeling this is going to be a low mileage week

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today was absolutely incredible. The weather was prefect, and on top of that the golf courses/trail were runnable. It was no surprise then that on this run I ended up pounding out a run with dave and stacks on boy course and trails. I got to run with my shirt off in february, it was fantastic. Felt really good today

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today I did man course for the first time in a long while, it was nice to get back on soft surfaces again today, but going up the hill to Shelob's Lair, really tired me out and my calves felt pretty beat, but it was a great run nonetheless

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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i did a long run today with dstacks and gus. We did a harriton (the trails were open) into two trails and half a campus loop. This run went by really quickly, maybe because we were pounding. One thing to note about this run is that it is probalby the windiest run I have ever gone on. There was no hiding from the gusts that cut through your clothes like paper every couple of seconds. Made the run a little uncomfortable, but we managed to get through it unscathed

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Tonight was a run to the moose with robes and stacks we did trails straight to the mawr. Felt good today, pounded alot

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today the 3k/5k guys did a worokut, pretty comfortable pace, just enough to get the blood pumping though. Started out with a trail to warmup, then we did a 2.2.2. 1600s-5:20, 400s-72, 200s-33 trail to cooldown My calves feel like rocks, and im hoping that they will be better by saturday because I am eager to run well

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Chill park today, cant believe there was snow on the grround, iwas just getting used to the idea of being able to run on trails wheneever i wanted to

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today was probably the chillest run I have done in a long time. No pounding. flat terrain went to the bank and then chilled around ardmore, did the king lear tack on. Went to johns sneaks, i think he is gonna sponsor our team, everyone will get a pair of cushiony shoes

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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today was once again a really relaxed run, ran with anders and woody, it was a lot of fun. Just mosied around parts of haverford i have never seen, ended up on bus loop somehow so we just took it in from there did strides im feeling pretty good about saturday

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today was just a warmup day before conferences tomorrow felt really good

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today I pr'd in the 5k by 7 seconds i ran 15:48 I feel like i ran well today, but at the same time i definately squandered an oppornity to have a better time I went out in 5min, but through the course of the second mile i kept trying to match guys move for move and I was basically yo-yoing for about 9 laps. This was not a good way to run the race because I had nothing left for a good kick/last mile, which is what has happened to me in a lot of races. I really think that if I change my racing strategy, i will be able to pull some faster times out. besides that WE WERE CONFERENCE CHAMPIONS! LETS GO GOATS it is such an incredible thing to be a prt of such a great team. Guys like anders, woody, elias, faraz, and countless others really inspire me to go out and give me out all whenever i race. Thanks for a great first indoors season goats, it was an honor.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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today i just danced around for about half and hour with a big ol group of goats. played hall ball today, didnt catcha call, but i have high hopes for the rest of the season.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

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Today was a pretty awful day weatherwise. It was too cold to wear short sleeves, but too humid for long sleeves; talk about being stuck between a rock and a hard place. Besides that, this was a nice run with riccio, sturner, dstax, and skippy. My legs felt really sore, esp my calves, but that was to be expected. This week is straight distance, so it will be a good opportunity to recover. The trails were out of this world.