2 mile warm up, 3 sets of 4x400 with 200 jog between starting at 84 seconds working to 77 seconds, and a 2 mile cool down. Ended up with 8.6 miles total. Starting to feel like summer.

Not my best effort, we had to put my best canine friend down on Friday and I'm still torn up about it.

Dragged my butt out for an afterwork 5K at dusk. 

Hadn't gone on a run since Monday thanks to Covid vaccine followed by couple of days repainting our basement guest spaces. Got 3 miles in this morning amid variable showers and low 50's temps.


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Lunch time run with warm temps and a few afternoon showers. 21.3K

Long day at work. 11-7 shift. So not home till just after 8pm. Laid in bed for about 15 minutes, then got my butt out for an easy 5.5K as the sun went down. 

It felt really chilly out today, it hit 50°F maybe, and it was drizzling and I was about to throw my new rain jacket on and hit the road anyway but it started pouring. So I got in 5 miles and strides in on the treadmill. Then I did 30 minutes in the infrared sauna blanket at 141°F.

Massive interval workout tomorrow that I'm not sure I'll be able to finish but I sure am going to try.

9.5 miles at a pretty gentle pace, but my legs were beat and I stopped and stretched a couple of times. Great morning for a run 50s with a light breeze.

Still a few ticks below normal, and in a long sleeved tee with shorts. 12K

Double threshold day, third week in a row.

AM - 8X 1K with 200 m jog (about 1 min) - 8 miles for the session; might have run those too fast, HR was over 90% of max when the goal is keep it below about 88%. I just kept hitting 4:05s when 4:10 probably would have been better Perfect morning for running, 50s light breeze at first but it was picking up as it went

PM - 4.7 miles with 6X 90 seconds at 8K to 5K race effort on dirt trail with 45 second recovery and then two fast reps at mile race effort

Gorgeous day for some intervals, 65°F and sunny with a very slight breeze. I got in a 2 mile warm up, 5 X 1 mile starting at 6:20 and working down to 5:38 with a 200 meter jog between each mile, and about 3 miles for a cool down. Total of 10.5 miles which is also my longest run in a couple months. I'm beat but it felt awesome!

Ran on crushed cinders on a riverside rail to trail.