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  1. RUN
    good Lazy Sedona Run 4 mi 00:33 08:17 pace

    A little short on time this morning so I only did 4. Pretty tired from all the sightseeing. On our way to the Grand Canyon.

  2. RUN
    great Sedona Run 5 mi 00:50 10:00 pace

    Up hill for 2 miles starting at 4000 foot elevation. Then I climbed Bell Rock Vista. Then back home. Last mile was a 5:59! Felt amazing.

  3. RUN
    good Seneca Park Zoo run with Art,... 9 mi 01:13 08:08 pace

    Nice day. Cool and dry. Felt really strong up until about the last 2.

  4. RUN
    good Short warmup run from the Y 3 mi 00:23 07:37 pace

    Got the blood flowing before my workout. Great night for a run.

  5. RUN
    good Speed workout at Athena 6.06 mi 00:47 07:45 pace

    The weather turned cool just in time for the workout. 4x400 with 400 easys in between. Felt good. Art, Pat, Shawn, and Steve joined the crew.

  6. RUN
    good From the Y 3 mi 00:23 07:39 pace

    Just a quick warmup before my workout. Felt a lot better then yesterday.

  7. RUN
    blah Bagel Bunch Lite 6 mi 00:50 08:17 pace

    Dave, Art, and myself today. I had nothing. Rainy, muggy, and windy.

  8. RUN
    good Bagel Bunch Run 12 mi 01:39 08:13 pace

    An interesting run. Started at 6:00 and did a fast 6 miles at just over 45:00. Then joined the group to run the Hojack Trail. Well the first 1.5 was totally overgrown. Had to walk a lot of it a... read more

  9. RUN
    good From the Y with Shawn. 6 mi 00:45 07:33 pace

    Opted out of the zoo run after everybody else did too. Met Shawn for the Basil run. Added a little trail to mix things up.

  10. RUN
    good Shakedown tour. 3 mi 00:22 07:26 pace

    Quick run to break in the new Mizuno's. Good to go.

  11. RUN
    good Tuesday run plus speed work 7 mi 00:53 07:37 pace

    Perfect timing after the storm. Good workout with Mike, Pat, Steve, Art, and Shawn. 2 mile warmup, 200,400,600,800,600,400,200 with 200 recoveries in between. Felt good.

  12. RUN
    good Around the Y. 3 mi 00:23 07:49 pace

    A little warm and muggy today. Just a quick run to warm up before my workout.

  13. RUN
    good Bagel Bunch Lite Recovery Run 6 mi 00:50 08:15 pace

    Nice relaxing pace with Roger, Laurie, Tara, Mike, and Jen on the bike. Had enough for a day or two.

  14. RUN
    good Bagel Bunch to the Ridge and ... 10 mi 01:21 08:05 pace

    Took 3-4 miles to get going and then the wheels fell off at 8. Lots of miles the last couple of days so it was to be expected. A little sleep will help.

  15. RUN
    great Ran here, there, and everywhere. 10.76 mi 01:29 08:18 pace

    Great way to spend the 4th. .76 warmup. 3.1 Town of Greece Freedom run (20:49 and 9th overall) after running 10 last night on the killer bridges run. Then went to help the boyz (Mike, Steve, Pat)... read more

  16. RUN
    good Zoo Run with Pat, Mike, Art, ... 10 mi 01:22 08:14 pace

    Pretty enjoyable run today felt great until the last 1/2 mile. Great workout. Don't know what tomorrow holds for racing.

  17. RUN
    good River run in Grand Rapids, Mi... 5 mi 00:40 07:55 pace

    Solo afternoon run in 85 plus heat. Then I got attacked by an angry bird in the back of the head. Right out of a Hitchcock movie.

  18. RUN
    good Around the Zoo in Grand Rapid... 6 mi 00:45 07:33 pace

    Laura Howell set the pace this morning. Heat, humidity, and rollers. She made it look easy.

  19. RUN
    good Grand Rapids, Michigan 5 mi 00:42 08:26 pace

    Nice run with Mary Trufant this morning.

  20. RUN
    good Zoo Run with Artie and Pat 10 mi 01:22 08:13 pace

    Haven't run this in 2 years! It definitely kicks your butt. Certainly works all of the muscles.