September 2015 Running Challenge
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September goal 65 miles
9/1 3.51
9/2 3.35
9/3 rest
9/4 3.16
9/5 life day
9/6 6.19
9/7 a "I'm too darned lazy to move a muscle" day
9/8 snokeling 3 hours
9/9 3.15
9/10 3.34
9/11 3.35
9/12 rest
9/13 Hilo Bay 5k: 3.12, 2nd place in my AG
9/14 3.3
9/15 rest
9/16 6.06
9/17 lazy
9/18 3.48
9/19 4.01
9/20 1 hour of surreal snorkeling
9/21 3.52
9/22 6.30
9/23 3.15
9/24 Snorkel 2.5 hours
9/25 4.59
9/26 rest
9/27 too busy hostessing 40 people at our annual Oktoberfest
9/28 4.02
@skippygirlsmom : a bit late, but I love the pic of Skippy on the rock!
Total 67.60
Ticker is my goal for 2015 and accumulation to date:
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By the time I completed my Social Responsibilities it was Pitch Black. Pulled out my latest bit of gear a Black Diamond Storm LED Headlamp and went for a little Slow - Short stretch/recovery run 5.1 km - 33 minutes.
It is a thing of Beauty how much it lights up the trails.
9/1 - 0 - 0 - 140 km goal
9/3 - 6 km - 6 - 134 km to go
9/4 - 6 km - 12 - 128 km to go
9/7 - 7.4 km - 19.4 - 120.6 km to go
9/12 - 11.4 km - 30.8 - 109.2 km to go
9/13 - 6.5 km - 37.3 - 102.7 km to go
9/14 - 6.8 km - 44.1 - 95.9 km to go
9/16 - 8.2 km - 52.3 - 87.7 km to go
9/18 - 10 km - 62.3 - 77.7 km to go
9/19 - 6.8 km - 69.1 - 70.9 km to go
9/20 – 17 km – 86.1 – 53.9 km to go
9/22 - 10.5 km – 96.6 – 43.4 km to go
9/23 – 5.5 km – 102.1 – 37.9 km to go
9/24 – 5.7 km – 107.8 – 32.4 km to go
9/25 –10.8 km – 118.6 – 21.6 km to go
9/27 – 8.3 km – 126.9 – 13.1 km to go
9/27 – 5.1Km – 132.1 – 8.0 km to go
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10 Km this morning. Not going to make goal this month, been far too busy and missed 2 long runs. Well I was over goal the previous 3 months so it kind of works out.
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01/9 12 miles
02/9 12 miles
03/9 10k
04/9 12 miles
05/9 10k
06/9 34.1k
07/9 10k
08/9 20k
09/9 20k
10/9 10k
11/9 20k
12/9 10k
13/9 39.1k
14/9 10k
15/9 20.1k
16/9 20.4k
17/9 10k
18/9 20.4k
19/9 10k
20/9 42.5k
21/9 10k
22/9 20.2k
23/9 20.4k
24/9 10k
25/9 20.5k
26/9 10k
27/9 35k
28/9 13.1 miles
29/9 10k
538km/500
another really nice run, wonderful moon, had to go to the airport so left at 430, but it was warm and I was too sleepy to understand anything, so my body just run
today is another wonderful day, I'm really sad now, both for saying goodbye to my dad and for having to stay in jail for more than 8 hours - today as well as tomorrow as well as thursday etc etc etc
dawn was incredible this morning, sky had all variety of rainbow colours, pity was I noticed it while commuting to work and not while running in the middle of my favourite field. it is really unfair, we spend at least 70% of our life closed up in some places, when there should be a better compromise
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Hit my goal earlier this week and ran on an additional 2.5!0
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9/1 - 5.25 miles
9/2 - 3.55 miles
9/3 - strength training + cycling class
9/4 - rest
9/5 - 34 mile bike ride
9/6 - 12.82 mile run.
9/7 - 36 mile bike ride
9/8 - rest
9/9 - 5.06 miles + strength training
9/10 - cycling class
9/11 - 6.02 miles + strength training
9/12 - 34 mile bike ride
9/13 - 62 mile bike ride
9/14 - rest day.
9/15 - 3.3 miles. + cycling class after work.
9/16 - 11.03 miles + strength training
9/17 - cycle class
9/18 - 3.5 miles - trainer cancelled
9/19 - 34 mile bike ride
9/20 - 40 mile bike ride
9/21 - rest day … I keep telling myself… rest is when you make improvements.
9/22 - 3.65 miles + cycling class
9/23 - 4.08 miles + strength training
9/24 - cycling class
9/25 - 4 miles + strength training
9/26 - 34 mile bike ride
9/27 - 59 mile bike ride
9/28 - 3.3 Tapering…
9/29 - rest day
Congratulations to all you goal hitters! And congratulations to all the almost-goal-hitters, like me.
Going to start carb loading on Thursday evening for Sunday's HM. Never done it before, and curious to see how it works out. It should be nice weather, temperature-wise, in Long Island on Sunday. It might rain but that's okay with me. So excited to run in lower temperatures and get this HM done! Feels like I've been training for it forever.
Thanks for all the great advice/tips from everyone! I've learned so much on here. I don't even have to ask a question, I just learn from everyone else! @Stoshew71 - thanks for the challenges!0 -
9.2: 1.25
9.3: 4.1
9.4: 2.4
9.8: 4.3
9.10: 5.25
9.12: 6.1
9.13: 2.75
9.15: 5.3
9.17: 4.5
9.20: 8
9.21: 1.25
9.22: 5.1
9.23: 2
9.24: 4.1
9.26: 8
9.27: 2
9.29: 5.75
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@karllundy I'm a big fan of Lauren Fleshman, I had to try the picky bars
Congratulations!Hit my goal earlier this week and ran on an additional 2.5!
@ddmom0811 Taper? Carb loading? I have NO real plan.(I'm currently resisting a pizza run)... I'm hoping to rest Thursday and Saturday and no more runs greater than 5 miles from now til Sunday. It'll be cooler than I want, but I'm sure adrenaline will help me deal.
I just wanna be a runner....lol!
@patrikc333 sounds like a beautiful sunrise! You right, so much of our day is inside missing so much. Thank goodness for running that get us out and pushes us to see so much more.
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Date Miles today. Miles for September
9/1 10.5 miles - 10.5
9/2 6.6 miles - 17.1
9/3 9.5 miles - 26.6
9/4 6.85 miles - 33.45
9/5 20 miles - 53.45
9/6 REST DAY
9/7 10.4 miles - 63.95
9/8 10.25 miles - 74.2
9/9 7 miles - 81.2
9/10 10 miles - 91.2
9/11 6.5 miles - 97.7
9/12 21.5 miles - 119.2
9/13 REST DAY
9/14 10.5 miles - 129.7
9/15 10.5 miles - 140.2
9/16 6.35 miles - 146.55
9/17 10.1 miles - 156.65
9/18 6.3 miles - 162.95
9/19 20 miles - 182.95
9/20 REST DAY
9/21 10.6 miles - 193.55
9/22 10.5 miles - 204.05
9/23 6.5 miles - 210.55
9/24 5.25 miles - 215.80
9/25 REST DAY
9/26 13.1 miles - 228.9
9/27 REST DAY
9/28 7.15 miles - 236.05
9/29 6.2 miles - 242.25
Still a tiny bit sore but much better than yesterday's run. It was also humid out this morning.
Still taking it easier as I am cutting back this week to rest up.
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9/1 - 3.5 miles - way too many pushes on the snooze this morning!
9/2 - rest day walked the doggie instead
9/3 - 5.1 miles
9/4 - 10 miles last 2 were HOT HUMID and MISERABLE LOL
9/5 - rest day - cross country meet - Skip did great 24th in her division 23:37 no where near a PR but it was so hot and humid you could hardly stand to be out there to watch let alone run. Proud of my girl.
9/6 - 5.1 miles
9/7 - 5.2 miles of trail running - OMG we had so much fun!!! Skip wanted to practice trail running for her meets and folks gave me some great recommendations of trails to run. We went out this morning and had a blast. The first trail was marked as easy/difficult so it was some easy packed dirt and some gravel with harder roots and rocks to climb. The second was difficult and some parts were about 2' wide and quite a climb (for me LOL). We loved it!
9/8 - 5.1 miles
9/9 - 5.5 miles
9/10 - 7.2 miles nice slow pace this morning, just wanted to get the miles in. Still pretty humid (97%) but the temp was 69 so it was nice. Annoying little doggie chased me this morning and nipped at my heels, honestly people it's dark out keep your doggies inside so they don't get run over.
9/11 - 5.3 miles - cool 64 but humid 100% morning, but nice weather for a run
9/12 - xc meet rest day
9/13 - 2 miles - was going to rest, but did 2 miles at the lake to move my legs
9/14 - 6.2 miles - good night 46 degrees in Alabama in September who would have thought it!
9/15 - 5.4 miles
9/16 - rest day
9/17 - 8 miles - started off ugly and then got great and felt good. Negative splits the whole way...that never happens
9/18 - 5.6 miles
9/19 - XC meet - rest day
9/20 - 10 miles felt good the whole run (that never happens) every mile under 11 mins most were around 10:34 the last was 9:56 giving me a 10:33 overall pace. I'd have to check but that has to be my best 10 miler. Taking Skip to see US Women's World Cup team play Haiti this afternoon. Can't wait.
9/21 - 5.2 miles in the rain - well drizzly
9/22 - 5.2 miles
9/23 - rest day
9/24 - 7 miles
9/25 - 5.1 miles
9/26 - rest day XC meet - another great one for Skip she placed 9th at 22:47. She was upset with her time until she saw the varsity boys that usually run 16 min running 17+.
9/27 - 3.3 mile trail run - we cut it a bit short after Skip took a good fall, cut up her leg and hands. We talked to some nice runners who told her she's an official trail runner now, that once you take a header you're official. LOL
9/28 - 8.3 miles
9/29 - 5.1 miles
That's it for the month, Wednesday is my normal rest day so I plan to take it and be ready to start fresh on Thursday in the October challenge.
128.4 of 120 miles
@7lenny7 the camping sounds awesome, enjoy
@ACSL3 I love tulips, the Dutch Park sounds so beautiful wow
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Interesting- I'm willing to give it a shot- although- not sure how committed I am now- since the next goal is a powerlifting meet- so i'm not sure how much fasted running I'll be doing LMAO.Cake/ice cream fueled runs are the best- I tend to run fasted though- I just really don't like anything in my system.
Being said- i'm off to google nunn tablets.
Thanks @skippysmom - I feel significantly better today- I'm quiet positive it was just a lack of real fluids- I had 1 bottle and 2 small glasses of wine during the day (2.5 hrs between wine and run) and I think the lack of water plus the wine really just over all did a number- but I think the carb loading starting wed was a success- I remember distinctly feeling pretty solid around 9 miles- I was slower b/c I couldn't effing see the rocky trail- but I FELT good.
I honestly didn't feel really ill till well after I got home. So- I think just water.
I'm good today!!! Trying to hydrate up some... little stiff for sure- but across the board totally good.
Speaking of running fasted, I looked into this and what to do to prevent protein breakdown. What i found is BCAA's help. I drank a BCAA powder mixed in with water before a fasted run. (I am not sure if it helped that much or if it was a placebo- but I may need to go back to it since I noticed soreness that is progressively getting harder to recover from - which I didn't notice when I was taking it). The BCAAs provide enough amino acids to prevent protein breakdown during a fasted run, can actually spurn muscle recovery, and has very little calories. I got 2 tubs from Vitamin World. I went through one tub already. Then stopped. I need to work on that second tub now. Warning: This stuff is not the greatest tasting stuff on the earth.
But- I definitely noticed how stiff I get- not so much sore- just stiff- but I know the BCAA's can help- interesting combined with fasted running what it could do- My friend has a vit store- I'll go over there and get some when I get a minute.
creatine makes me violently nasueaous- so I'll have to be careful to not get any with that. Seriously- sick for hours- it's the worst feeling ever thinking you're going to be puking but never do.
I'm with @Stoshew71 on the bcaa's. I love them. I bought some a while back but didn't notice at the time they had creatine also. I like creatine just fine, but it makes my stomach angry... Monster amino by cytosport is my fav. Taste is eh, not great, not horrible. I really should get more. They really do help with endurance.
that's awesome!! something fun to go do AND get some walking in.@ACSL3 How was the dutch park?
It was amazing. Think Dutch landscape with tulips and windmills, but in the middle of Japan with kanji written everywhere. The only "ride" per say was the Ferris wheel, but they had different areas with different themes - a shopping area, music area, adventure area with mazes and such, a garden area with the Ferris wheel, a food area, etc. They have a river with a boat you can ride from one end of the park to the other. At night they had fireworks and lots of the buildings were all decorated. If you rode the boat at night there was an area where music played and the lights in the water were timed to look like it was "dancing."
I'll have to go back again. They have season passes and a discount if you live nearby so it wouldn't be too expensive to have a year-long pass. I hear they do a lot of decorating for holidays so I want to go on Halloween and during the Christmas season.
I have a fitbit and between the run and the park I got >30,800 steps
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@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
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@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
I looked at a few- I may go that route. Some didn't have many AA's, some had a lot. So much easier to grab a capsule. Thanks for the info..0 -
@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
I guess I never gave thought about the capsules. I only saw the mixes in VW. I defer on this. :-)0 -
@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
OK, did a quick search and found some things:
Powders are far more cost efficient, and the dosages are typically better. With capsules, it generally takes a large number of caps to get an adequate amount of BCAA's.
Assuming you get the adequate amount of BCAA's in capsules, then there should be no difference between capsules and powders - the trick is to get an adequate amount at a price that makes it worthwhile.
http://forum.bodybuilding.com/showthread.php?t=870038
No difference. Tablets are easier because you don't have to taste it (unless you get something like the BBW Excel mix which hides the flavour) but generally cost 2x more. Flavoured powder is a good half way ground and in theory could be better (since a powder is easier to digest than a compressed tab).
As ever powder represents better value but powder mixability is poor, leucine being the main culprit it tends to float and attah to the sides of the beaker.
More economical and dont have to swallow 20 odd tabs.
For BCAAs capsules are more popular because of the taste - to mask it you need a lot of sweetner. Most BCAA-based powders I've seen are xtend clones and contain glutamine and citrulline in addition to the sweetners - not necessarily a bad thing but something you should be aware of.
Be careful if buying tabs/caps that you are getting a good dose for your price as some are cheap per tub, but you need to take 10-20 caps to get around 3g of BCAAs - not ideal!
i prefer flavoured powders... necking horse sized tablets is not great fun every day
Agreed, esp if you want a decent dose. Nice to swig as a morning drink or the like whenever through the day to add the BCAA's in. Generally the drinks taste pretty nice and when you drink the stuff nearly every day it helps.
http://www.muscletalk.co.uk/BCAA-tablets-of-powder-m4475820.aspx
https://www.youtube.com/watch?v=_UUhIunwA-M
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Getting intrigued by all this BCAA talk. Not sure I need it, but if it cuts down on aches/pains and aids in recovery, it sounds appealing.
9/1 - rest day
9/2 - 5.2 miles treadmill "hill" workout with HM training group
9/3 - 4.5 miles around the 'hood...heat and humidity is back 74° and sticky at 5:30 a.m.
9/4 - 4 miles in the humidity...pretty good pace today
9/5 - 8.2 mi with HM training group...tough, ended with a 1/2 mile hill...twice.
9/6 - unplanned rest day
9/7 - 5.76 miles of intervals with HM group
9/8 - 4 miles in drippy, sprinkly and still humid weather...where is fall?
9/9 - 4.5 miles, super comfortable. 64° and lower humidity...yay!
9/10 - 5 miles treadmill/trek class...super sweaty
9/11 - 4.4 miles...beautiful, cool morning...went downhill a bit after the run, though. Car issue.
9/12 - 9.66 miles with HM group...beautiful weather!!
9/13 - rest day
9/14 - 5.43 miles of intervals / tempo with HM group
9/15 - 4 miles of easy, comfortable running
9/16 - 5.3 miles of hill repeats with HM group...I think I may die this morning...so hard!
9/17 - rest day...semi-planned. Tomorrow and Saturday will have easy runs, with a 10-mile race on Sunday a.m.
9/18 - 4.37 miles; nice weather; hips and glutes were still sore from Wednesday's hill work
9/19 - 4.0 miles, easy run on a beautiful morning in DSM
9/20 - 10.13 miles; Capital Pursuit 10-Mile; GORGEOUS morning to run and super happy with my time / pace...wish every run could be like this!
9/21 - No run; had to go for my annual physical...turn my head and cough. It is nice not to hear "You should lose weight / exercise more / go on a diet" like I always used to.
9/22 - 4.44 miles; humid today.
9/23 - 5.01 miles of hill repeats with HM group...thankfully not as hard as last week.
9/24 - 4.51 miles
9/25 - No run today
Rough night with kids and (apparently) sick dog...little sleep, rough morning.
9/26 - 11.39 miles with HM group. I felt horrible, total slog. Stomach hurt / cramping the whole time.
9/27 - 3.0 miles. Again, just felt awful. Yuck
9/28 - 5.05 miles. Finally felt a little better. Not sure what is up with my gut while running the last three days.
9/29 - Another unplanned rest day. GI distress plus really tired. So, slept in a little. Still not sure what is going on in my gut.0 -
9/1 Strength training and elliptical
9/2 6.5 miles (6 at 11:29 and .5 at 15:00) on the treadmill
9/3 4.5 miles at 11:59 on the treadmill
9/4 3 miles at 11:00 on the treadmill and strength training
9/5 Rest Day
9/6 5 miles-nice trail run with 4 at 11:35(ish) and 1 walking
9/7 1.5 miles at 12:00 with my 10 year old.
9/8 1.5 miles super-slow walking on the treadmill on max incline plus strength training
9/9 7.75 miles on my local park trail at 12:33
9/10 3.25 walking the doggy for my rest day
9/11 3.00 at 11:30 on the treadmill and strength training
9/12 Rest
9/13 Rest
9/14 4.5 at 12:30 on my park trail.
9/15 3.25 at 10:46 on the treadmill and strength training
9/16 2.75 at 11:17 on the treadmill (short run, since I had to go to a meeting)
9/17 7.5 at 12:20 on the park trail
9/18 3.25 @ 11:25 on the treadmill, plus strength training
9/19 Rest
9/20 4.25 at 12:00 through the neighborhood
9/21 3.25 at 11:32 on the treadmill
9/22 3.5 at 11:50 on the treadmill, plus strength training
9/23 "rest day" 5 miles dragging recalcitrant dog around the lake at Nana's pace of 2.5 mph for two hours
9/24 3.25 at 11:50
9/25 Rest day, due to nasty head cold
9/26 Race Day! Still sick, but determined. I did 6.25 miles at 12:49 average, which is not terrible for a really challenging (to me) trail run. My splits were 10:20, 10:54, 14:10, 14:05, 14:09, 13:33, and 11:31. You can probably tell which parts were on the road, lol.
9/27 Rest day
9/28 3.5 on the treadmill at 11:17 (did a whole mile at 10:00!)
9/29 3.0 on the treadmill at 10:49 plus strength training
9/30
Goal: 75 miles
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Getting intrigued by all this BCAA talk. Not sure I need it, but if it cuts down on aches/pains and aids in recovery, it sounds appealing.
I took BCAAs in the morning before my run because I don't eat much if at all. Working out (running) in a fasted state could cause muscle breakdown. Taking a BCAA supplement just before a run sends the most essential amino acids very quickly into the blood that will thwart this muscle breakdown and will actually stimulate new muscle growth in your body.
Hopefully all of the following will help you make a decision in whether to take BCAAs or not.
https://www.youtube.com/watch?v=jdUSW70HarM
https://www.youtube.com/watch?v=ca9eaR7L_4E
What are BCAA (branched chained amino acids)?
Well just like carbohydrates break down through digestion into smaller simple sugars, the protein that we eat break down into what we call amino acids. The body will use different amino acids that we get from protein for different purposes. BCAAs are specific amino acids that have specific uses for the body. When BCAA supplements are taken in, they are ready to be absorbed into the blood immedietly. (Just think of starches like whole grains verses eating table sugar.)
When you eat a protein, the body will use 20 different amino acids to do the functions it needs them for. Of the 20 amino acids that can be found in protein, 9 of them are essential (meaning the only way you will get them is through diet). The other 11 can be manufactured by your body using other substances found in the body. We call these 11 AA's, non-essential amino acids. Some protein sources are considered complete or incomplete. A protein source is said to be complete if it contains all 9 essential amino acids. All animal protein (meat, eggs, diary) are considered complete. Some vegatable sources are considered complete as well, such as soy. Most vegetable protein is incomplete. When you take 2 incomplete proteins so that together they provide a complete source, we call these complimentary proteins. Eating rice and beans together are complimentary.
BCAAs are special essential amino acids. Specifically: Valine, Leucine, and Iso-leucine (you can only get them by eating them). They get their name by their molecular structure. They look like a chain of molecules that branch off. BCAA's act as nitrogen carriers which assist the muscles in synthesizing other aminos needed for anabolic muscle action. In simpler terms, it is a combining of simpler aminos to form a complex whole muscle tissue. BCAA's are also excellent anti-catabolic because they can help prevent protein breakdown and muscle loss. So they preserve your muscle tissue if you are working out in a fasted state, or trying to loose weight by going into calory deficit.
https://www.youtube.com/watch?v=N_oBjjJ99R0
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Hit my target for the month with a rainy mid-day run, so off to the gym later to work on my swimming/biking mileage. I'll do some speedwork tomorrow, but will fall 1 session short of that goal. Still, I should be about 10 miles over my mileage goal so I'll call the month a win. Hoping to avoid a rain-out tonight, resulting in a double-header tomorrow vs. St. Louis, but we'll see what happens.
9/1 - 5 easy miles
9/2 - 6 miles total (1.5 run + 4.5 run)
9/3 - 11 miles total (1.5 run + 4 run + 5.5 run)
9/6 - 6 miles
9/7 - 5.5 miles
9/9 - 5 miles
9/10 - 8 miles
9/11 - 8 miles
9/12 - 4 miles (7 x 1/3 mile repeats w. 2 minute recovery jog at 6 min/mile pace)
9/13 - 12 miles
9/14 - 8 miles
9/16 - 9.5 miles
9/17 - 7 miles
9/18 - 5 miles
9/20 - 4 miles
9/21 - 4 miles (tempo run treadmill GPS watch test - 10, 8, 6, 10 pace)
9/23 - 4 miles
9/24 - 4 miles
9/25 - 6 miles
9/26 - 5 miles
9/27 - 7.5 miles (fast pace run + recovery run)
9/28 - 9 miles
9/29 - 8.5 miles
Total: 152 miles, 3 speedwork session
Goal: 150 miles, 5 speedwork sessions
Remaining: Done w. distance, 2 speedwork sessions0 -
@Stoshew71 - Thanks for all of the information on BCAAs. I had never heard of them before either but will look into it. I try to use protein powder sparingly but I would consider this if it will help with muscle recovery and even building muscle.
@ACSL3 - the Dutch park sounds amazing and a place that would definitely warrant another visit or two or three!
@patrikc333 - your sunrise sounds gorgeous! We had one here yesterday that was so pretty too. I worked for years in an office with no windows (data center building) and it was miserable! For the last 8 years about, I have worked from home and it is wonderful on so many levels! I could never go back to going into an office every day, never.
@ddmom0811 - I have never formally carbo loaded but I am very careful about what I eat the few days before a race. Also RunnersWorld has a pretty good article on how to taper for a half starting two weeks before - http://www.runnersworld.com/race-training/how-to-taper-for-your-first-half-marathon
@Elise4270 - I think you need to have that pizza!
Date.......Miles......Total
09/01.....7.21.......7.21 - + Strength Training
09/02.....0.00.......7.21 - Much needed rest day
09/03.....6.10.....13.31 - + Strength Training
09/04.....4.38.....17.69
09/05.....9.38.....27.07
09/06.....2.00.....29.07 - Dog Beach Sunday
09/07.....5.04.....34.11 - Too hot to be running!
09/08.....5.14.....39.25 - + Strength Training
09/09.....0.00.....39.25
09/10.....5.09.....44.34 - + Strength Training
09/11.....0.00.....44.34 - Too much work and too hot!
09/12...14.00.....58.34
09/13.....2.00.....60.34 - Dog Beach Sunday
09/14.....4.46.....64.80 - + Agility
09/15.....5.55.....70.35 - + Strength Training
09/16.....0.00.....70.35
09/17.....7.42.....77.77 - just noticed all the 7s today...hmmm wish I was in Vegas or near a casino
09/18.....0.00.....77.77 - all day waiting at the hospital
09/19...10.32.....88.09 - more time at the hospital and a trip to the ER
09/20.....4.38.....92.47 - Hot!
09/21.....0.00.....92.47 - Dog Beach Monday + Agility
09/22.....6.32.....98.79 - Hot!
09/23.....0.00.....98.79
09/24.....5.30...104.09 - Still Hot! + Strength Training
09/25.....0.00...104.09
09/26.....4.85...108.94 - Fast tempo run to make up for it not being a long run
09/27.....7.38...116.32 - slow short and easy that turned into more
09/28.....3.91...120.23 - GOAL! + Agility
09/29.....5.27...125.50 - + Strength Training
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