Miles:
2956 total / 301 in 2013
Goal:

Set good example for my offspring.Be an uplifting friend.Eat Bacon & Ice Cream and tip a Suds(or three)w/out regret.Read a few new books.Defy the aging process.

Steve Shep ran: Enjoyed the company o...

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  • 9 miles
  • 01:12 time
  • 08:20 pace
  • 1039 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 3/5 Effort.
    effort 3/5
 
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good Step Back Wk Long 8.63 mi 01:12 08:20 pace

Enjoyed the company of my 12-yr old on her bike as I trudged along in the late afternoon 85+% humidity. She was a trooper and carried my fluid. I waited too long to get this in, and almost decided to do it tomorrow, so was glad to get it done even though it was nasty out. Plan called for 8-9 @ 8:17 pace w/allowance of 20 sec additional/mi for heat, so was happy, though 4 x 100 striders in last 1/2 mi brought avg down a few secs. Spent. It's so hard getting endurance built back up, but slooooowly get there. Run Strong Friends!

10 months ago