The Dude Starts Running Again, AGAIN

Ran some base miles through the canyon.  Did some Yoga later that eve.

Ran in City Creek Canyon.

Was going to lift weights, ran laps around Liberty Park instead, got rained on.  I felt pretty good and didn't really miss weight lifting.  Ran a few fast laps.

Ran on 11th Ave with the Salt Lake Track Club.  I did reasonably well on the downgrade sections. 

This was slow today, ran/walked up City Creek Canyon.  The uphill sucked the life out of me, felt great on the downhill.

Loosened up around the neighborhood.

Ran the Cookie Chaser 5K.  It was fun.  I saw it was raining when I woke up and almost went back to bed.  I just put it into autopilot and went.  I was happy when I got there.  It was light rain the whole way.  The field was small, I would guess the rain chased off the majority of the cookie chasers.  I cooled off a little when I got home.  I think I decided I really need to get more serious.  I could have won that race in another time.  I am strongly motivated about the D-news marathon.  I need to quit making excuses...  there is always one.  I like the longer distances much better, a 5K is fun, marathon is the "why" in running.  

This was a good run.  I suffered on the uphill portions, walked some, then got back with the program.  It was a no goal going out run.  I ran slow, got rained on, basically enjoyed myself.  I felt good the whole way, perhaps it was the slow speed, it was basically a tour of City Creek Canyon.  I ran to the snow level and turned around. 

Wasn't really sore at all from yesterday.  Ran up to the East High Track.  Did 3 miles at 7 minute pace.  Ran and walked back home.  Pretty relaxed, on the warm-up and cool down.  Comfortable on the laps, could have pushed it to 6:50ish, but I knew I had to get home.  I've lost a lot.  I'm a little tight now. I signed up for the D-news marathon. I like that marathon, apparently I am the only one.

Ran the hills up to the 1st microwave tower.  Did not go particularly hard, except the steep sections of the hills.  I went all out the last 3 or 400 yards to the tower.  It's three miles almost exactly to the tower.  Slowed way down after that, probably 9-something minute miles.  It's pretty much flat or downhill after that anyway, enjoyed the scenery. Felt good good.

Active recovery.  This was basically a hike.  I jogged slow about 3/4 of the way, saving my hard running for later this week.

Did some hill sprints, then ran some base miles at about 9:00/mi pace.

I am now painfully aware of the work that needs to take place to redeem my honor.  I ran my usual hill route.  I felt great.  I was king of the hill (no subjects to reign my terror upon) in record (2009) time (37:22).  I felt so good, that I ran down the hill and took the LONG way back up.  That even felt good.  I was basically stranded on the trail about 6 miles from home at that point, that wasn't really a problem either.  I took it slow, but it dark I ran out of water.  By about 16 or 17 I knew I was close, and ended up walking the last 3/4 of a mile and listening to the radio.  All's well that ends well, just tired..... 

Ran some hills and warmed up.  Ran with the track club for about 5 miles, 2 of which were at or above marathon pace.

Ran up the canyon, good pace, concentrated on form, about 1/2 the distance average pace 7:30, the rest was fine tuning, worked on breathing, posture.  Felt good the whole way.

Meant to run a long run yesterday. Never got around to it, started watching that civil war documentary by Ken Burns, got sucked in, interesting history.  I don't know how long the civil war lasted, but the documentary is about 5 hours...    Today?  the dude got coffee, played some cards, talked about the new Ambassador (can't believe they passed over the dude), got a race report from Ogden (apparently their was "something" in the water), and I had to get out there.   Ran some new trails today.  I ran them all before, but not all linked together.  Felt great, nice view, there is just not enough water on that route, I have to detour by somewhere with water, or that route is out.  

Ran the first 8 miles at marathon pace, did some errands, took a nap, went back out and basically climbed the mountain behind my house.  It's seemed hot in the afternoon.  

Warmed up, then ran 7 - 400s @ average 90 seconds, w/ 90 second rest, at the track.  Cooled off after the track another 3.5 miles, averaged probably 10-min miles, stopped at 7-11, talked with some neighbors, listened to the radio.  I need some training in the heat.  The heat was the hardest part.  D-news is always on a warm day.  I should probably start doing some speed work too.  I have the distance down.  

"Cross-trained" yesterday, sort-of.  Ran the hills today.  I wasn't super slow, but sure didn't feel very perky the first 3.5 miles, started thinking about calling the rest of the run off.  I ran downhill for a few miles, then started feeling good about mile 6.  I ran and another 2 miles of hills and felt very strong.  Cruised home at an average slow marathon pace after that.  It was a mental thing I guess, got to be in the right frame of mind.  I'll watch "running on the sun" tonight that always makes me feel good (better than those guys)......

Hills, hills,hills........  knocked a minute off my current record to the microwave towers (36:22).  Felt good the whole way, was tempted to go further, but called it a workout.  

You know those war movies were everybody starts in boot camp, and among other things they always hit the obstacle course?  On the obstacle course there is always that “climb the wall” scene were the black sheep recruit can’t climb the wall, but some how by the end of boot camp, he drops thirty pounds, and climbs the wall no problem.  Well the first about 4 miles of Sapper Joe are like that, really steep, front and back, about three or so hills in a row, super steep, loose cobbles, etc. front side you can barely walk up it; backside scary steep and loose rocks, slip and you will have some new cool scars to show your friends. 

Sapper Joe was a great run. It mellowed out after the first 4 miles, hilly but nice, not that technical.  It was executed with military precision, unbelievably well organized.  Nice course through the foothills, sage brush, scrub oak, etc.  I was shooting for 4 hours on the 30K and got that almost exactly.  I stopped or walked/hiked alot, ran the last 6 miles at a good pace.  I didn’t bring my watch.  Sprinted to the finish, and felt great.  I didn’t get enough sleep the night before for what ended up being about 20 miles according to the Garmin GPS watches several of the guys were wearing.  0600 came way too early….

Ran rather slow, shook some soreness in the legs off, probably from the long downhill stretches yesterday.  Felt good, it started raining about the time I finished.

I ran the Striders Memorial Day ½ M in Syracuse, UT.    I have some stiffness from the volume of running I have done the past few days, but overall not feeling too bad.  More sleep would help.  I also had a near deal breaking potty emergency between mile about 3 and wherever the turn around was located.   I have never been so glad to see the honey bucket.  I was seriously considering one of those one of those clean-up after your dog baggie dispensers I passed, my shirt, stopping in a gas station, there weren’t a lot of alternatives.  It was a race against Mother Nature.  I was concerned….    The problem was remedied and the run took on a whole new aura.  I was running about 7:30s until about mile 3 or so, slowed down to about 8:30s, 8:45s, until the turn around, took a break at the turn around, picked it to about 8:10s on the way back, and finished with a 1:49:50ish, feeling oh so much better.  I was shooting for a 1:45, next time. 

I was disappointed we didn’t get to run the “wading” section….. 

Slow recovery run.

That was a long way, further than I wanted to go, 4000-feet of climbing.  It was mostly on trails, except 11th Ave, and the road section of City Creek.  I intended to check out the lower section of the Wahsatch Steeplechase course.   I added about 7 miles on the beginning and about that much on the end.  I was sort-of stuck after about 14 or so miles.  I humped the last 5 miles home, the shortest route I could find.  The Wahsatch Steeplechase course has some steep sections.  The hill beat me today.  I'll make another atempt later.  Very nice view out there.  

The race was fun and for a noble endeavor.   I think the field was a lot larger than the organizers anticipated.  The field was at least 500, the announcer said 1000 at some point (including lord knows how many dogs, strollers, roller skates, etc.).  It was not particularly well organized.  The race started.... eventually.  A pet peeve of mine is starting a race late.  They not only started late but they announced that they were starting late, and were late on the revised start time.  If you are running a race late don't announce that the race is running late, that just makes it worse.  It started about 9:35 or 9:40.  The start time was supposed to be 9:00 AM.  They apparently had trouble getting everybody signed up.   I've been late to the start of a races multiple times, and they, guess what, give the field a head start, started without me.  I started a marathon 25 minutes late once, it took 3 miles to catch the tail of the field.

 Anyway the course was nice.  It was longer than 3.1 miles, more like 3.5 or 3.4 miles.  There was not GPS that had less than 3.4 miles registered.  I ran almost exactly 24:00 minutes.  They had a nice roller at about 2.5 miles, that slowed me down.  I recovered from that and it finished on the track, which was nice.  I warmed up with a few miles then cooled off after for just about 6 miles.  I need to remember my watch at future races. 

Ran hills, usual route up to the microwave tower.  I felt really good I should have gone faster.  I descended into City Creek Canyon, started up, got to the water treatment plant and the weather sort turned to thunderstorm-ish.  I used that as an excuse to turn around.  I should have kept going.  I'm reading a book the third in a trilogy, and I have about 150 or so pages to go, I have to find out what happens.  I stayed up too late reading it last night, started again today, I put it down to go running, and it has distracted be the whole time.  

Ran my hill route, up to the microwave tower, then down into City Creek.  I ran pretty fast up to the tower, about 60 slower than my best time, which surprised me.  The downhill felt unusually good as well.  I should time that one day.  It did not take long today.  I cruised out of the canyon and up 11th Ave, felt good, good pace.  At Virginia, I got water, and saw that the SLTC speed work out was in about 20 minutes.  I was close enough I could make it.  I was tired by the time I got there, and sort-of regretted the decision to go for it.  I did 6 -200s and felt good, but I was pooped and new it was about 4 miles or so home, I bailed out early.  I slogged home.  I was beat on the way home.

That was a wet 4 miles, but what better way to break in some new shoes.  Yes new shoes are now less new or officially not new, and wet.  They felt great, the shoes.  I got so wet my shorts started falling off, they just got so heavy.  I needed to take it easy after yesterday.  I was so tired. It started raining almost the second I hit the road, and just got harder and harder, but I was planning 4 miles and did four miles.  I ran kind of slow for about a mile there, but most because I couldn't see through the sheets of rain.  The lightning missed me, and a was moving on the downhill.  Maybe I'll sign up for a race.

Ran hills up to the 1st microwave tower.  New fastest time 33:48.  Felt good.

Started to feel a little more like I'm getting toward marathon fitness, maybe I'll start training.  First I got a flat tire.  That delayed my run, but after the delay. Hit my 1/2M route.  There are a lot of hills on this route.  It was overcast and not too hot.  I felt good stopped to enjoy the view a few times, took it easy on the downhill trail sections as I was not wearing trail shoes, not a big deal uphill, but down, they make a big difference.  

Four miles 8:20 pace.

Felt good today.  My fingers were cold at the start, at least it was not raining.  It rained on me yesterday.   They started the race on time, hooray, no bathroom issues, hooray.  I started to tighten up at about mile 8, and slowed down a little.  There was group of 3  to 5 of us together for most of the race.  Two dropped off somewhere around mile six.  Three of us stayed together, until mile nine, pace was about 6:30.  I was a little surprised with the results.  I was faster than I expected to run.  I've run that course before, and that first little hill always sucks the life out of me.  I like the course, it's mostly a gentle downhill.  Too bad the field was not larger than it was.  That's a good course seems like more people would want to run it.

Ran some base miles.  I did not feel all that great, but I ran fast enough. I was little surprised when I checked my times.  I thought I might escape without getting rained on, but alas it was not to be, and took a shower the last mile and half.  I had some residual soreness from Saturday's run, and that went away after today's run.

I thought for sure I would get rained on today, and prepared, baggie for the ipod, warm when wet shirt, right shoes, and no rain.....    It was even sunny.  It's raining now though.  I ran to rotary park up City Creek Canyon. I was doing well the first six miles of uphill, until I got passed by a runner, a few bikes had been by, no runners, not many runners above the water treatment plant typically.  This guy passes me, asks if I am going to the top, yes of course, and he slowly takes off.  I keep up for a while, he gets maybe 50-100 yards ahead over about a 1/4 -1/2 mile, and turns around.   I think he just wanted to pass me.  The hard part, is of course, at the top.  He waved on his way down, and I was alone.  I slowed down after that and listened to the book that is on the pod.  The Germans are slaughtering the Canadians, the allies are just about to take Rome, I think, I know they do eventually.  I cruised on the downhill and just tried to keep my form.

I was intending to run further, but...  at least I made it as far as I did.  It started drizzling the second I left, and had I not already committed to going I would have bagged it.  I ran up one of my favorite hills, at the first major fork I ran about 100 yards, and it got so muddy, and it was evident that I was going to get into a mess, and turned around.  I was pretty wet by the time I got back.  Bring a jacket next time.  I though I could sneak around the rain like yesterday, but not today....  There's always next time....

Squeezed in a workout.  I sort-of made myself go, after a mile or so I was in the zone, and I just zoned out, listened to the pod.  I'm not liking this weather.  It was generally pleasant, didn't push myself too hard.  Felt good, better for going not skipping a day for weather.  There were a lot of worms on the road, it is saturated out there.  

Just passing time, hoping the rain goes away.  Did run a few 6:30 miles, then lost motivation and slowed down to a jog. 

Wahsatch Steeplechase....  What a little slice of heaven.  There are hills, steep hills, and this is sick and wrong.... FUBAR.   It was fun overall.  I knew the sick and wrong section was coming and would be over soon enough, not really my favorite.  I went for the work-out, it had that in spades.  I like hills, but the section up to Black Mountain, you would really have to practice that, you could barely walk up it.  There were lots of spots where is was slippery, steep, up and down.  A fall would have had serious consequences.  I mostly just took it easy.  The rock climbing section had one individual who was terrified.  If you made it that far you are not going to fall.  I don't know, I wasn't really that tired there, I had basically been walking for the hour before the rocks.  You could bushwack around the rocks if you really wanted, but that looked harder than not falling.  The lower section was run-able.

Not really sore from yesterday, which isn't really all that surprising considering how slow I went.  Ran about a 3 mile warm-up 9:00 - 9:30 pace, then ran about 3 more at 7:30 - 8:30 pace, then cooled off, then it started raining, then I speed up, made it home before it really started coming down.  My pod has been re-born, Credence once more....  

Okay I finally got serious about training.  Did six hard as I could hill sprints with an actual goal.  Did another 4 miles average 8:00/mi, averaged about 9:00 - 9:15/mi between efforts.  Started re-reading some of my training books.  

I took a day off yesterday and it took every ounce of energy to get out the door. I had a lot of excuses.  Most notably, the POD (not really and iPod, the dude would never have an iPod).  My player (the not-iPod) is only sort-of working after Saturday's shower.  Electronics and water don't mix.  It's not that I'm tired of CCR, who could be, the dude doesn't really listen to CCR.  It's stuck on Collective Soul, really.  I can't take Collective Soul anymore.... where the river flows, I don't care anymore, find yourself another soul !!!  I have one book on MP3 ( The Day of Battle, Rick Atkinson) and I'm done with that, and the radio reception sucks.  Thankfully the POD won't hold a charge after the drenching either, so it quickly becomes a moot point.  Anyway I talked my self into getting a new POD, if I get a real job, stop being lazy and get out and run like I should, kick booty in D-news, and qualify for Boston (although I would rather qualify for NYC).  What kind of pod should I get?  Waterproof right?  Don't say iPod..... 

I ran with the track club.  Felt really good once I got out there.  I ran about 3 miles betwen 6:45 and 7:15/ mile, then slowed to about 7:45 - 8:00/ mi. 

knocked a few minutes off my climb to Rotary Park.  I usually don't take the road, but the trails are so muddy.  I need to let them dry out for a while.

With the exception of the first 1.5 miles to the gate, I shaved about 90 seconds off my king of the hill time to Rotary Park. Coming up to the water treatment plant I was going fast and I did stop and rest there for about 2 or 3 minutes, but I paused my watch.  I was way tired when I got there.  I felt a little empty.  I could have, and have run faster, but I was just empty, no wheaties for breakfest I guess.  I had oatmeal.  Maybe that was the 90 second difference, maybe it was the POD.  Since my pod is broken, I found a new interest in my watch, and the time, and the lap time.  I always use to run faster without tunes, with tunes, I seem to want to linger longer, no tunes faster, tunes and the time means less..... who cares what time it is....     I've been using a Garmin, but I have all the distances measured on my fave routes, maybe I'll switch back to the IRONMAN, that watch is more comfortable.  Beautiful day today, perfect running weather.

Well that was fun.  The course looked a lot flatter on paper.  I should have known, it climbed up to the I-215 frontage, went north, back down into the neighborhood, then back up to the I-215 frontage, and down to the finish.  My legs just felt dead on the uphill back up to I-215.  I sucked wind hard on the uphill returning to the I-215 frontage Rd about (1.6 to 2.25).  I think I backed off a little, I could see 1st place in front of me and I knew there was not enough race left to catch up or those behind to catch me.  The last couple of days the uphills have not been fast for me,  I don't know what it is, downhills great, uphills just empty in my legs, just lacking quickness.   I know I can be faster on the uphill because I have before, and felt better at the same time.  Anyway it was a good race. I  recommend that race.  The tee-shirt is one that you can actually wear, big raffle at the end.

Just tired today. Got in some base miles.  It took about 5 or 6 miles to get warmed-up.  The first 3 miles were tough.  I need better sleep I think. 

Took a few days off, way too tired last few days, zombie tired.  I should have went anyway even if I was crawling, zombie tired.  I exercised just not running (treadmill, and moving, and lifting, and hammering, etc. is not running).  Everyday you miss seems to make it that much harder to go, and that much easier not to go.  Anyway is was great run.  I got soaked to the bone!!  I got caught in a major downpour.  I must have looked pretty pathetic because somebody pulled over and offered my a ride to get me out of the rain...  sheets of rain thunder lightning.

Ran the Salt Lake Arts Festival 5K in the morning.  The 5K is a pleasant enough course.  Part of it is on the park, the grassy part of Sugarhouse Park. It was weird running part on the road and part on the grass. The grass was wet from watering, you just have to be more careful on the grass.  The grass just kind-of slowed you down.  According to the Garmin the course was about 200 - 300 yards short of a 5K.  It probably was the grass section.   The grass section was sort-of open, and you could trim the distance a little on every corner.  It was fun.  There were some fast times.  The course is pretty fast generally, basically the same as Beat the New Year.  I could have broke 20 minutes on this course.  I should have looked at my watch sooner, by the time I realized I was going to be close to 20 minutes it was too late.    The best part about the race was the sponsorship by the Dodo Resturant.  They served breakfest to the participants after the race, and it was good.  They had some Micheal Jackson playing at the finish. ....

I ran the canyon after the race and relaxed.

Ran up to the microwave tower then down to the canyon, then up to Rotary Park, then back down. I was tired after about 14, but was so close to the top.  That last mile to the top was about 11:30 miles, a had to stop and walk a few times.  Cruised on the way down about 8:15s, I was still tired.  My feet started hurting the last few miles.  I was in my trail shoes and they are not as cushionie, as the road shoes.   

Ran up to the microwave tower.  What a pretty day, but it's hard to sustain a fast pace in the heat.  The heat slowly sucks any hope for a good time out of you.  9 minute miles and some good tunes, that is sustainable, 6:30 - 7:30 minute miles, I'm good for about a half mile.  Ran to the tower, then around in the foothills for a while, went home, and decided to go to the track, did 3 x 800 at about 3:20ish, then jogged around the track, until I just had enough. 

Ran to the microwave tower, was pretty slow uphill, stopped a few times.  I thought for sure I would be caught in the rain, but only felt a few drops, a lot of dust, and gusty gusty wind.  I was much faster then usual on the downhill, take it easy on the uphill, and the downhill is much easier.  I was feeling like days gone by on the downhill...

That was more miles than I really needed today.  I got to City Creek Canyon, I was feeling good, I was training well, good on the hills, steady 8:00 minute pace, and some hill sprints.  City Creek showed up about  mile 7 or so, that's when I should have go home.  I decided to go to the top of City Creek instead.  That run up was all good, a little faster than average, insignificant, I stopped a few times.  I was pretty tired on the way down, down was unproductive in terms of training.  I stopped and talked to a friend about 1/2 way back down for about 20 minutes, and I was toast after that, just survival.  All is well that ends well.  I will sleep well tonight, and look at all the "mileage" unproductive for training purposes, some of it anyway, but fun sort-of.

Ran to the microwave tower then the trails to the water treatment plant.  Felt great.

It was billed as a fun run, and it was fun.  The course was relatively easy.  It was a loop with the first leg, a gentle downgrade, then flatish, then upgrade, then basically flat again, and a short downgrade to the finish.  I didn't sleep well, woke up late and rushed to the start. 

I can't remember if a 19:54 is a PR, I'm pretty certain it's not.  I'll have to look and see if I wrote it down.  The best this year anyway!!  I took a while off, and have wanted to break 20 minutes before the D-news, and I did that, YES!!

I think I need a nap. 

Took nap..... and ran another 13.3.  I was slow getting going, and stopped a few times, just relaxed a few sections, about 6 miles were hard running, the rest mostly lisetening to the radio, and checking out the July 4th action.... so I heard they post-dated the declaration, it's dated July 4, but wasn't signed until August 2, I guess they had 30 days right? 

Ran the canal trail with the Q.  It was hot, went out a little fast, but slowed down after the climb up the exposed road to the canal trail.  There was more climbing on that road  than I anticipated about 1400 vert.  The actual trail was relatively flat, a pleasant run.

Ran around the canyon trails, feeling pretty strong, did not push it too hard, was careful on the trails not to trip or twist an ankle, stopped to "smell the roses" as as it were, tinkered around with the Garmin, should have brought the camera.  Watched the sunset, it was beautiful.

Ran to the water treatment plant, base miles, time on the road.  I felt good concentrated on form and breathing over speed.  I spent a lot of time think about my various shoes and the pros and cons of each pair.

Ran some base miles on 11th Ave, 7:44 pace average.

Completely unmotivated run today.  I was listening to Master & Commander on the POD that's about all that kept me going.  The book is better than the movie (you are suppose to say that).

I like that 1/2 marathon.  I have run it a few times.  It's not really the easiest, it's got a series of rollers, some of them are kind-of steep.  It basically leaves from East Canyon Resort, you run up the road about a mile, hit the cut off to Parley's Canyon (a dirt road), go out past Mormon flat into Summit County, hit a turn-around somewhere in Summit County, then come back down to East Canyon to finish.  I was pretty slow on the uphills.  I felt solid on anything that was a reasonably flat grade.  It was a good run. 

Took the last couple of days off.  I always regret that.  Ran to the microwave tower, stopped a lot, felt okay, but was un-focused.  I have a new book on my pod, maybe it was that.  The new book is not as good as the antics of Lucky Jack Aubrey and Maturine.  

Ran hills today.  Felt Great, much better than yesterday.  They graded the road to the microwave tower.  I know I can knock some time off my king of the king of the hill with the improvement in the surface.

The sun really took it out of me today.  I ran pretty slow, got bitten by a horse fly, at least I made it.

That is a fast course.  It's worth a try if you haven't done it.  I kind-of pooped out at about mile 12 or so.  I'm not sure I really needed to do that race, but it was a last minute thing and it was fun.  I'm sure you could PR at that race.  I went faster than I intended, hard to stop yourself at the start.  I didn't really know what I was getting myself into.  It turns into a regular race about mile 8 or so, it was fun.  That was right around a PR for me, I have to start writing those things down.  I distinctly remember breaking 1:30 before, it was never by a lot, so we'll call 1:27 a PR, good enough.  

Mostly jogged really slow or walked.  Shaking out the lactic acid from yesterday.

Lactic acid gone.  It took a few miles to warm up.  Jogged easy the rest of the way, was not tired at all at the end, felt better in fact, could have gone twice as far but held back.  

Jogged slow and steady, worked on form, felt good.

Fun race.  I was running well until about 1300 south on Foothill Blvd., that was about mile 20 or so.  I pooped out.  I was just plain tired.  I considered stopping in Marie Calendar's for breakfast, going into the bagel shop on South Temple. I wanted to sit down at one of the aid stations.  I cursed myself for not bringing my music.  When you start having thoughts like that it's a bad sign.  I had plenty of time to finish, my 1/2M split was a 1:32.  So it basically took me 2 hours to finish the second half.  I ran inconsistent for the last 6 to 7 miles.  I would speed up for a little while, then slow way down.  Frankly I got sick of the whole thing at about mile 25 and just decided to get it over with as quickly as possible.  I got in a sprint finish with this guy who also kept stopping, slowing down as well.  I'd pass him, he'd pass me, etc.  I think I went out a little too early in the sprint and was edged at the finish.  Overall it was fun.  I won my bet, the dude can still run a marathon....  even after all the time off. 

Ran to the microwave tower slow, very slow.  My right leg was sore from the marathon.  I could tell my form was suffering, I think I tweaked my shin.  I need to adjust the insert in my shoe.  It will go away.  Once it starts to hurt I compensate and it makes it worse.  Some flat surface running.  

Well I recovered from the marathon at least pain-wise.  I am still really low energy.  Need more sleep I think.  I haven't slept well in 5 nights.  It was a good run stopped and chated with some tourists along the way, listened to Steven Pressfield's book on Alexander's invasion of Afganistan (that's some tough duty).  

General maintenance run.  Felt good.  

I injured myself, not serious.  I have a date with a BQ.  This has run it's course, only minor scaring....   

I don't think I have ever been this tired from a run.  I ran about 7 or 8 miles solo, that was fine, took my time, listened to Six Frigates by Ian Toll (great book),  then saw some friends, 4 miles with the guys and that was all I could take.  I've had a fever the past few days, and it broke today.  I  ran fairly fast with the friends, but I was so done at mile 13.  

almost done moving.....  sigh.  5 today...

Eveytime I run, my right leg starts hurting.   The pain is not that bad, but it hurts.  I over trained. I ice it, it goes away, take some asprin.  I think I need to heal.   It's harder to not run.  I can run the distances, reasonably fast.  Am I getting old......????  I ran the Cemetary Rd.

Cemetery Rd. beatiful, leg still hurts.  I am agonizing over, not training.