2 miles walked at lunchtime.

That's probably it for today; I've got some long-procrastinated stuff to deal with tonight.

i think Kristin brought cool weather with her.  It is 12F LOWER than in the last TWO MONTHS.  Heat index is almost 20 LOWER.  Love it!

Of course Friday is a work day.  The federal holiday is

officially Monday.

I am keeping this one?

 

I told you the Florida weather got misplaced in the Upper Midwest!

 

NFL; not for long!

 

I suppose it is possible we have a hot and muggy September but for all intents and purposes, this summer was a cake walk.

Sure because it was mostly not summer. lol   Rain, cold, rain rain rain, cold rain, three weeks of sweltering heat, fall.

ep-ic - adjective [ep-ik]

1.noting or pertaining to a long poetic composition, usually centered upon a hero, in which a series of great achievements or events is narrated in elevated style.

2.Slang. spectacular; very impressive; awesome: 

Examples of EPIC

1. The way Boonie Boon Boon ran that race was epic.
2. BBB is the epic Shiz yo.
3. I heard 3 to the B has his own mob, dude that is epic.

ep-ic-er - some made up shit but who cares, it works. [ep-ik-er]

Examples of EPICER

1. The way Boonie Boon Boon will run this race will be epicer than the last.
2. BBB is the more epicer shiz now than he ever was yo.
3. I heard 3 to the B has his own mob, dude that is even epicer than the last time I heard that!

LMAO and I'm the one that has the energy???    And my next race could be my most epicest yet.

I braved the threat of rain after work and ran 8 easy at 8:37 pace.  I managed to not get rained on.  Treadmill be damned!

Good morning runners! Sunday: 10 miles 1:28:00 - 8:48 avg. pace - easy > moderate + 2 mile cool down [9:25 pace]. Had every intention of sneeking in my 1st double in two weeks but got wrapped up in my FF draft. Not complaining as I had a very good week of running considering everything and I received an "A" on my draft. Doctor appointment for the kiddo this morning, so I'll run this evening since there's no game and it's been blazing hot during the day. Should things improve / remain stable I'm hoping to transition into my half marathon schedule this week - we'll see. Make it a great start to your week!

 

 

 

 

Speed / Specific Endurance / Threshold / Hills / Neuromuscular / Moderate

 

 

 

 

Week 34: 55 miles
Monday: 2 miles 18:45 - 9:22 avg. pace - recovery. Best I felt all day.
Tuesday: XT A.M. / 8 miles 1:07:23 - 8:25 avg. pace - steady state P.M.  Fastest time this year!
Wednesday: 6 miles 57:09 - 9:32 avg. pace - easy. Meh.
Thursday: 8 miles 1:14:54 - 9:22 avg. pace - recovery. That was easy enough :>
Friday: 9 miles 1:22:40 - 9:11 avg. pace - recovery / easy A.M. / XT P.M. Encouraging.
Saturday: 10 miles 1:27:50 - 8:47 avg. pace - easy > moderate + hill sprints. Last mile / fast mile.
Sunday: 10 miles 1:28:00 - 8:48 avg. pace - easy > moderate + 2 mile cool down [9:25 pace]

5 miles 51:00 - 10:12 avg. pace - recovery. Took a step backward today.

Dental trip went as expected - removed old silver filling and refilled with whatever new material they now use. What happens is that after many years, new decay can start to happen behind the older silver fillings due to the different expansion/contraction characteristics of silver versus the tooth. So, after about 30 years, they start showing decay behind the filling.

Doc did some serious drilling and grinding, then refilled the cavity and I was good to go.

I did manage to bite my inner cheek while eating dinner with a semi-numb mouth. As expected.

Early to bed tonight, early to rise and run in the AM.

LRB, only one?

I had a beer...and a steak.