Ran a flat out and back 5K in the city. Did not reach my goal time of sub 18:50, by a large margin. Ran 6:10, 6:13, 6:10 and finished in 19:15. However, did have the highest age grade time of the day for anyone (10K included) with an 88 percent.

It was warm (70s) and humid (87%), with some wind but not overwhelmingly bad. 

Worked a End of Summer 8K/5K race in the morning. Got home, took a long nap, and then out for 11.25K in the early evening. Nice temps. Hip better, but still not 100%.

11 miles with some tempo mixed in. The temperature was nice, 60°F, but super humid.

One week out from my first half marathon and my calf seems to be improving

Easy 6 with a little dynamic stretching, a few drills, and 3X 25 sec strides. Feeling tired from the big week behind me. 72 miles for the week. 5K tune-up race on Monday.

2.3 miles

Walked a course inspection of a 5K race route in the late afternoon. Later ran an easy 5K at dusk. 

My Piriformis Syndrome(?) in my right butt has flared up. That 15K race last Saturday took more out of me than I thought. Sucks getting old. Slogged through a slow 10.25K. 

City is still recovering from Wednesday's severe thunderstorms. Lot of trees and branches still down. Just about every park in my neighbourhood have loss or damage trees. Went by a few Hydro crews restoring power to houses, and plenty of Tree and garden workers cleaning up.

As they say here oof da!

3 hours along the River Road route, starting out pretty easy for the first hour and then picking it up some. 22.6 miles (avg 7:57 pace). It was warm, almost hot (73-83), not too bad in the shade.

Humid late Summer's day. Route was a good survey of the damage from yesterday's evening severe thunderstorms. Three complete detours due to blocked roads from downed trees and or hydro wires. Dozens of little detours for partially blocking sidewalks, roads or park path. 10.5K in total. 

Got in 90 minute of raking, sweeping and bagging leaves and tree debris earlier in the morning as well.

Double on a warm day.

AM 9.2 miles with a workout of alternating 800s and 1000s, starting at threshold on the first rep, then a bunch at CV effort (8K-10K pace), and the last one was at 5K pace.

PM 3.6 miles on neighborhood streets.