10 miles with miles 3-8 at 6:09 average just to make sure everything is still working after last week's half. A little more tired than I normally would be but seemed pretty solid.

A bit less humid than it has been, fall was in the air

4 miles easy on a nice gray 64° Northwest Day.


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8.2 miles with 2X 60 sec, 40 sec, 20 sec pick-ups at 5K or faster effort.

Easy Eight Ks today. 

6.8 miles before work. Temp was ok 62°F but it was way too humid.

4.3 miles

Longest run in a while.

Easy double with 6.4 miles with friends on a rail trail with crushed limestone surface. And then after my shift 3.8 miles on rolling xc ski/walking trails. Exploring a new park.

After a couple of days rest from running, got in a gingerly 7.5K. Able find a slow sweet spot that doesn't hurt my butt as much. 

4 miles on a sunny 68° morning.

8 miles on ski trails this morning. Chilly and a 30 ft layer of fog-mist in the lower areas.