Time of day 6:45 AM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 6.00 mi
Conditions Showers
Comments good tempo workout. at least 4 miles, but could have been closer to 5. lots of rain.
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Sunday, September 11, 2011
Sat September 10th - 10mi
Time of day 8:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy gtown loop. felt good, but kept it easy due to the race tomorrow.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy gtown loop. felt good, but kept it easy due to the race tomorrow.
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Wed September 7th - 10mi
Time of day 6:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy georgetown loop before work. hard to wake up, but i want to try to run more often in the morning.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy georgetown loop before work. hard to wake up, but i want to try to run more often in the morning.
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Fri September 2nd - 10mi
Time of day 7:30 PM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy ten after work
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy ten after work
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Thu September 1st - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments gtown loop
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments gtown loop
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Thursday, September 1, 2011
Wed August 31st - 10mi
Time of day 8:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Georgetown loop with 10 x 1 minute striders. First run I've done in a while that has been completely in the dark. Good practice for the Ragnar Relay.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Georgetown loop with 10 x 1 minute striders. First run I've done in a while that has been completely in the dark. Good practice for the Ragnar Relay.
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Fri August 26th - 9mi
Time of day 3:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 5.00 mi
Comments 4 miles at 15k pace. I wanted to get these down below 6 minutes/mile, but for my first real workout since coming back from my foot injury this wasn't so bad.
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Distance 4.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 5.00 mi
Comments 4 miles at 15k pace. I wanted to get these down below 6 minutes/mile, but for my first real workout since coming back from my foot injury this wasn't so bad.
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Thursday, August 25, 2011
Thu August 25th - 12mi
Time of day 10:00 AM
Distance 12.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run - thrice around the neighborhood loop. A little cooler today than it has been. Felt really good after a couple of days off. No foot pain.
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Distance 12.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run - thrice around the neighborhood loop. A little cooler today than it has been. Felt really good after a couple of days off. No foot pain.
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Monday, August 22, 2011
Mon August 22nd - 11mi
Time of day 11:30 AM
Distance 11.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run -- two loops. Ran the second loop quite a bit faster than the first one. Added on at the end.
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Distance 11.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run -- two loops. Ran the second loop quite a bit faster than the first one. Added on at the end.
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Sun August 21st - 9mi
Time of day 10:00 AM
Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Twice around the neighborhood loop. Felt pretty good, but a little sore. There was some good shade along the way.
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Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Twice around the neighborhood loop. Felt pretty good, but a little sore. There was some good shade along the way.
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Sunday, August 21, 2011
Sat August 20th - 5.2mi
Time of day 11:00 AM
Distance 5.20 mi
Shoe Adrenaline Gts 11 (17)
Comments Slow run after the long run yesterday. My legs are a little sore, but not too bad. Stuck to the roads today.
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Distance 5.20 mi
Shoe Adrenaline Gts 11 (17)
Comments Slow run after the long run yesterday. My legs are a little sore, but not too bad. Stuck to the roads today.
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Fri August 19th - 17mi
Time of day 9:30 AM
Distance 17.00 mi
Shoe Adrenaline Gts 11 (17)
Comments I don't know if I've ever been as lost as I was today. I thought I would try exploring some new trails, then an hour later I popped out in the town two towns over with no idea how to get back. It turned what was supposed to be a 12 mile run into a 17 mile run--my longest since February. The one upside was that the trails I was running on were great!
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Distance 17.00 mi
Shoe Adrenaline Gts 11 (17)
Comments I don't know if I've ever been as lost as I was today. I thought I would try exploring some new trails, then an hour later I popped out in the town two towns over with no idea how to get back. It turned what was supposed to be a 12 mile run into a 17 mile run--my longest since February. The one upside was that the trails I was running on were great!
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Tue August 16th - 8mi
Time of day 6:30 AM
Distance 8.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran in Hutchinson, Kansas while at a conference for work. There was a mall near my hotel, so I did four loops around the perimeter of the parking lot, then ran in town a little bit. Finished with 10x100m striders.
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Distance 8.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran in Hutchinson, Kansas while at a conference for work. There was a mall near my hotel, so I did four loops around the perimeter of the parking lot, then ran in town a little bit. Finished with 10x100m striders.
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Sunday, August 14, 2011
Sun August 14th - 10mi
Time of day 11:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments loop through rock creek park via the boston training loop. half on trails, half on roads. felt pretty good. there was a point going up a steep trail that i feel my foot bothering me, but i'm increasingly convinced that it's just my imagination.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments loop through rock creek park via the boston training loop. half on trails, half on roads. felt pretty good. there was a point going up a steep trail that i feel my foot bothering me, but i'm increasingly convinced that it's just my imagination.
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Sat August 13th - 9mi
Time of day 9:30 AM
Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments ran from my house, around the capitol building, then finished at the office. rode my bike from the office back home.
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Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments ran from my house, around the capitol building, then finished at the office. rode my bike from the office back home.
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Monday, July 25, 2011
Sun July 24th - 6mi
Time of day 7:30 PM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Great, fast run. One of the first runs back where I really felt like a runner again. Out to Georgetown and back. Hot and humid.
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Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Great, fast run. One of the first runs back where I really felt like a runner again. Out to Georgetown and back. Hot and humid.
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Saturday, July 23, 2011
Sat July 23rd - 9mi
Time of day 10:00 AM
Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Temperature 95°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Great run. Heat index of 113 today. Felt better than I did the other day with Fleish, despite the heat. Ran into Georgetown, then down along the Mall and back up 12th. It's been a while (15 weeks?) since I've done this run and a few things have changed, most notable is that the park on Wisconsin and K Street is almost finished. Picked it up a little in the last two miles.
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Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Temperature 95°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Great run. Heat index of 113 today. Felt better than I did the other day with Fleish, despite the heat. Ran into Georgetown, then down along the Mall and back up 12th. It's been a while (15 weeks?) since I've done this run and a few things have changed, most notable is that the park on Wisconsin and K Street is almost finished. Picked it up a little in the last two miles.
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Friday, July 22, 2011
Thu July 21st - 8.1mi
Time of day 8:15 PM
Distance 8.10 mi
Shoe Adrenaline Gts 11 (17)
Temperature 98°F
Comments Ran in Virginia with Fleisher. Good run on paved trails, gravel trails, and about a mile or so on artificial turf. Hot and humid.
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Distance 8.10 mi
Shoe Adrenaline Gts 11 (17)
Temperature 98°F
Comments Ran in Virginia with Fleisher. Good run on paved trails, gravel trails, and about a mile or so on artificial turf. Hot and humid.
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Wed July 20th - 2.2mi
Time of day 7:00 PM
Distance 2.20 mi
Comments out to adams morgan and back. my right achilles was sore, so i turned around early.
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Distance 2.20 mi
Comments out to adams morgan and back. my right achilles was sore, so i turned around early.
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Tue July 19th - 6mi
Time of day 6:45 PM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments out to wisconsin and back
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Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments out to wisconsin and back
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Sat July 9th - 5mi
Time of day 6:45 PM
Distance 5.00 mi
Comments easy run out to georgetown and back
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Distance 5.00 mi
Comments easy run out to georgetown and back
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Fri July 8th - 5mi
Time of day 6:45 PM
Distance 5.00 mi
Shoe Adrenaline Gts 10 (16)
Route YMCA Treadmill
Comments quick tempo run during lunch
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Distance 5.00 mi
Shoe Adrenaline Gts 10 (16)
Route YMCA Treadmill
Comments quick tempo run during lunch
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Tuesday, July 5, 2011
Tue July 5th - 6mi
Time of day 7:30 PM
Distance 6.00 mi
Shoe Adrenaline Gts 10 (16)
Route RCP Out and Back to Beach Dr. - 6 mi
Temperature 84°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Good, easy run after work. Waited for a little bit for it to cool off, so the run wasn't too miserable.
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Distance 6.00 mi
Shoe Adrenaline Gts 10 (16)
Route RCP Out and Back to Beach Dr. - 6 mi
Temperature 84°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Good, easy run after work. Waited for a little bit for it to cool off, so the run wasn't too miserable.
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Sunday, July 3, 2011
Sun July 3rd - 5.25mi
Time of day 11:00 AM
Distance 5.25 mi
Duration 40:00 @ 7:37 min/mi
Shoe Adrenaline Gts 10 (16)
Route Van Ness Loop
Temperature 84°F
Wind Light
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Average
Comments Good run today. Ran the old Van Ness loop through Rock Creek Park. Was a little worried that the hill would hurt my foot, but it wasn't bad at all. Except for the fact that I crawled up it (due more to being out of shape than anything else), it felt pretty good. It was extremely humid today because of a storm last night, so it was uncomfortable despite being only 84 degrees. Longest run in five months.
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Distance 5.25 mi
Duration 40:00 @ 7:37 min/mi
Shoe Adrenaline Gts 10 (16)
Route Van Ness Loop
Temperature 84°F
Wind Light
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Average
Comments Good run today. Ran the old Van Ness loop through Rock Creek Park. Was a little worried that the hill would hurt my foot, but it wasn't bad at all. Except for the fact that I crawled up it (due more to being out of shape than anything else), it felt pretty good. It was extremely humid today because of a storm last night, so it was uncomfortable despite being only 84 degrees. Longest run in five months.
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Saturday, July 2, 2011
Sat July 2nd - 2mi
Time of day 11:00 AM
Distance 2.00 mi
Duration 14:29 @ 7:14 min/mi
Shoe Adrenaline Gts 10 (16)
Temperature 87°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Ran a little bit then met up with my girlfriend and Nippette at the dog park. Felt a little tight after yesterday's run, but not sore. No foot pain.
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Distance 2.00 mi
Duration 14:29 @ 7:14 min/mi
Shoe Adrenaline Gts 10 (16)
Temperature 87°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Ran a little bit then met up with my girlfriend and Nippette at the dog park. Felt a little tight after yesterday's run, but not sore. No foot pain.
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Friday, July 1, 2011
Fri July 1st - 5.1mi
Time of day 5:00 PM
Distance 5.10 mi
Duration 39:00 @ 7:38 min/mi
Shoe Adrenaline Gts 10 (16)
Temperature 88°F
Wind Light
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Great run with Fleisher. Saw some gorillas (big and little), lions, an alligator, and a cheetah. Then ran down into Dupont Circle and back via 14th. Good to see Fleish after a while. He's interning out in VA, so we'll have to meet up more often.
Foot felt fine, but it was very hot.
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Distance 5.10 mi
Duration 39:00 @ 7:38 min/mi
Shoe Adrenaline Gts 10 (16)
Temperature 88°F
Wind Light
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Great run with Fleisher. Saw some gorillas (big and little), lions, an alligator, and a cheetah. Then ran down into Dupont Circle and back via 14th. Good to see Fleish after a while. He's interning out in VA, so we'll have to meet up more often.
Foot felt fine, but it was very hot.
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Monday, June 27, 2011
Mon June 27th - 4mi
Time of day 7:30 PM
Distance 4.00 mi
Duration 28:32 @ 7:08 min/mi
Shoe Adrenaline Gts 10 (16)
Route Buffalo Out and Back A
Temperature 80°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments No pain today. Still getting used to these clunky orthotics - they make it feel like my feet are splayed out to each side. I think I just have to get used to them, but it feels like the arches are too high, despite the fact that they were molded to my feet.
Had to take Petters to the vet today, but everything is ok. Vet told me that it was a classic case of a dog ingesting "DC sidewalk crud." She's on some medication for a while, but should be fine in 24 hours.
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Friday, June 24, 2011
Fri June 24th - 4.36mi
Time of day 7:15 PM
Distance 4.36 mi
Duration 30:30 @ 6:59 min/mi
Shoe T5 Racer (yello)
Route Lucky Post RCP
Temperature 82°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Good run. Humid. Tendon didn't hurt nearly as much as it did yesterday, and I picked up the pace a little today, so that's a good sign.
Ran in the t-shirt from my first open race - the Midsummer Night's Dream Run 5k, July 31, 2002 (I was 7th in 19:20. Kellie Hasselwander was 18th, Lisa Cole was 33rd http://www.fleetfeetsyracuse.com/dreamrun/SCHOOL.htm ).
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Distance 4.36 mi
Duration 30:30 @ 6:59 min/mi
Shoe T5 Racer (yello)
Route Lucky Post RCP
Temperature 82°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Good run. Humid. Tendon didn't hurt nearly as much as it did yesterday, and I picked up the pace a little today, so that's a good sign.
Ran in the t-shirt from my first open race - the Midsummer Night's Dream Run 5k, July 31, 2002 (I was 7th in 19:20. Kellie Hasselwander was 18th, Lisa Cole was 33rd http://www.fleetfeetsyracuse.com/dreamrun/SCHOOL.htm ).
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Thursday, June 23, 2011
Thu June 23rd - 4.36mi
Time of day 5:00 PM
Distance 4.36 mi
Duration 31:30 @ 7:13 min/mi
Shoe T5 Racer (yello)
Route Lucky Post RCP
Comments Out and back in Rock Creek Park. Felt good, but felt a little twinge in my foot around mile 3 while going up a short, but steep, hill.
My foot hurt on Monday after a day of walking around Chicago in work shoes, so I took a few days off after that trip.
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Distance 4.36 mi
Duration 31:30 @ 7:13 min/mi
Shoe T5 Racer (yello)
Route Lucky Post RCP
Comments Out and back in Rock Creek Park. Felt good, but felt a little twinge in my foot around mile 3 while going up a short, but steep, hill.
My foot hurt on Monday after a day of walking around Chicago in work shoes, so I took a few days off after that trip.
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Saturday, June 18, 2011
Sat June 18th - 4mi
Time of day 6:30 PM
Distance 4.00 mi
Duration 28:02 @ 7:00 min/mi
Route Buffalo Out and Back
Temperature 83°F
Conditions Sunny and Humid
Intensity Moderate
Overall Feeling Average
Comments Ran out to the buffalo and back (3.5 miles), in addition to one and a half times around the block with the dog to make it just over 4 miles. I'm surprised at how quickly (7 min/mile) I was running. It wasn't hard, but it definitely wasn't easy. No foot pain. I started to get a little stomach cramp at one point, but that was probably due to the spaghetti I ate before the run.
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Distance 4.00 mi
Duration 28:02 @ 7:00 min/mi
Route Buffalo Out and Back
Temperature 83°F
Conditions Sunny and Humid
Intensity Moderate
Overall Feeling Average
Comments Ran out to the buffalo and back (3.5 miles), in addition to one and a half times around the block with the dog to make it just over 4 miles. I'm surprised at how quickly (7 min/mile) I was running. It wasn't hard, but it definitely wasn't easy. No foot pain. I started to get a little stomach cramp at one point, but that was probably due to the spaghetti I ate before the run.
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Thursday, June 16, 2011
Thu June 16th - 2.15mi
Time of day 7:40 AM
Distance 2.15 mi
Shoe Adrenaline Gts 10 (16)
Route Two Mile Loop
Conditions Light Rain
Comments A little longer run today. Felt better, but was a little sore (sadly) from the run yesterday. Went out to 17th on accident instead of turning up 16th, which added an extra little bit two my two mile loop.
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Distance 2.15 mi
Shoe Adrenaline Gts 10 (16)
Route Two Mile Loop
Conditions Light Rain
Comments A little longer run today. Felt better, but was a little sore (sadly) from the run yesterday. Went out to 17th on accident instead of turning up 16th, which added an extra little bit two my two mile loop.
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Wednesday, June 15, 2011
Wed June 15th - 1mi
Time of day 7:40 AM
Distance 1.00 mi
Duration 07:30 @ 7:30 min/mi
Shoe Adrenaline Gts 10 (16)
Route One Mile Loop
Comments My foot is finally healed! It felt so good to throw on my running shoes (now with custom orthotics) and get out the door, even if only for a mile. Tomorrow I'll push it a little further, I just wanted to make sure I'd be pain free after today's run.
I can tell I have a ways to go before I'm back in shape. Even on this short easy run I could feel my lungs burning a little. Foot felt fine, though, and that's all I care about.
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Distance 1.00 mi
Duration 07:30 @ 7:30 min/mi
Shoe Adrenaline Gts 10 (16)
Route One Mile Loop
Comments My foot is finally healed! It felt so good to throw on my running shoes (now with custom orthotics) and get out the door, even if only for a mile. Tomorrow I'll push it a little further, I just wanted to make sure I'd be pain free after today's run.
I can tell I have a ways to go before I'm back in shape. Even on this short easy run I could feel my lungs burning a little. Foot felt fine, though, and that's all I care about.
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