Shanon H.  

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1. Shanon H.  
   Shanon posted a note

   Got 1 of 2 of my running wishlist checked off for this year. 1) Garmin update on dailymile. 2) Still waiting for the VFF Bikila.

   about 20 hours ago
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2. Shanon H. RUN
   Shanon ran 5.5 miles in 45 mins good 5.5 mi / 00:46 08:18 pace

   Last run of my cut back week. I tried to go slower to keep the heart rate down, but the hills around here make that impossible. 4 more weeks until the race!

   about 20 hours ago via Garmin
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3. Shanon H. FIT
   Shanon did a core fitness workout

   1 day ago
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4. Shanon H.  
   Shanon posted a note

   So now I really look forward to dinner on Friday and Saturday nights. Not because we go out, but because of our CSA delivery on Thursday. I thought I liked veggies, but the picked fresh local organic variety is insane. We get a new box and we have to m... read more

   So now I really look forward to dinner on Friday and Saturday nights. Not because we go out, but because of our CSA delivery on Thursday. I thought I liked veggies, but the picked fresh local organic variety is insane. We get a new box and we have to make discover new recipes everyday. I don't think that we have had a meal in the last 2 1/2 weeks that was the same as we have ever had before. When is the last time you can say that. I can't wait for the summer produce to come in. I've had good fruit before, but when they don't pick the fruit until it is fresh, it makes a HUGE difference. #CSA #farmfreshtoyou #eatlocal

   2 days ago
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5. Shanon H. RUN
   Shanon ran 4 miles in 31 mins goodEasy Run – 4 mi / 00:32 07:55 pace

   Just cruising this week trying to focus on form. My 12K is 1 month away. Time to ramp up the next couple of weeks after one more cruise this week. I'm glad the Garmin update works now! #vff #running #garmin

   4 days ago via Garmin
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6. Shanon H. RUN
   Shanon ran 5.5 miles in 44 mins goodEasy Run – 5.5 mi / 00:44 08:01 pace

   Another cut back week. Only three runs this week between 4-5 miles each. Back to running in the dark thanks to daylight savings. #vff #running

   6 days ago
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7. Shanon H. RUN
   Shanon ran 9 miles in 1 hour and 9 mins and 52 secs goodEasy Run – 9 mi / 01:10 07:45 pace

   It was cold this morning. Had to pull out the Injinji socks. Nice run. Focused on form today. Thinking about signing up for a Chi Running clinic coming in a few weeks. I read the book when I first started running and like it. #vff #running #chirunning

   8 days ago
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8. Shanon H. RUN
   Shanon ran 2 miles in 16 mins goodEasy Run – 2 mi / 00:16 08:04 pace

   Just gettin' em in. Nice easy morning before work. #vff #running

   10 days ago
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9. Shanon H. RUN
   Shanon ran 6 miles in 45 mins greatSpeedwork – 6 mi / 00:46 07:37 pace

   1.25 m warm-up, 800x5 @ 2:56, 400x jog, 1m cool-down. Speedwork is tough. I focused on staying relaxed in my upper body so I wouldn't fatigue as fast. It seemed to work. Also, chia seeds seem to work again. I never eat before I run, but I drink water w... read more

   1.25 m warm-up, 800x5 @ 2:56, 400x jog, 1m cool-down. Speedwork is tough. I focused on staying relaxed in my upper body so I wouldn't fatigue as fast. It seemed to work. Also, chia seeds seem to work again. I never eat before I run, but I drink water with chia in it to keep my energy up. #vff #running

   11 days ago
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10. Shanon H. FIT
    Shanon did a cross training workout goodUpper body work

    10 x 3 Pullups
    20 x 3 Pushups on balance discs

    11 days ago
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