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  1. RUN
    good neuse greenway/ mial plantation 4 mi 00:35 08:45 pace

    workout #3. Getting in some miles before sunset. unplanned but turned into a progression run.

  2. FIT
    good yin 01:00

    workout #2. Followed up bikram with yin with Laura. Good stuff

  3. FIT
    good bikram 01:30

    workout #1. Finally back in a full class with Susan. Felt good and happy to see my toes in standing bow

  4. FIT
    good yin 01:30

    workout #2, advanced class with Rachel subbing for Laura

  5. RUN
    good Neuse greenway/trailhead 10 mi 01:29 08:52 pace

    workout #1, Waited until 11:30. 77F but not too humid. Felt ok but feeling a bit of tiredness from last week. Actually felt a bit better coming back upstream. negative split by a little over a min... read more

  6. FIT
    good bikram 01:15

    workout #3. Silent class in a muggy room. Saved by the fan during the 2 minute savasana.

  7. FIT
    good yin 01:00

    workout #2. Tough lunchtime yin soon after my run. Any tightness was gone by the end

  8. RUN
    good Cvm 5 mi 00:45 09:00 pace

    Workout #1. Easy mid morning recovery miles

  9. RUN
    good Neuse greenway/trailhead 4 mi 00:35 08:50 pace

    workout # 2. A nice afternoon so I took time for some easy miles

  10. FIT
    good bikram 01:15

    workout #1. Silent with Laura and Susan. Felt good to be back after a week off to taper and recover from Sundays race.

  11. FIT
    good yin 01:00

    workout #2. Went straight from the run to lunchtime yin. Felt good and had fun

  12. RUN
    good Capital greenway/ Anderson dr. 4 mi 00:35 08:51 pace

    Workout #1. Easy recovery run. Zero soreness. Slightly stiff to start as wouldbe expected but up to normal stride within minutes.

  13. FIT
    good yin 01:00

    workout #1. As I expected, Laura had planned a post race sequence just for my recovery. the others got some benefit too ! I felt better than expected and have practically zero soreness despite the ... read more

  14. RUN
    good Hero Half Marathon 13.1 mi 01:47 08:11 pace

    workout #2. Flew to Fayetteville Arkansas for the Hero Half, the 2nd race in the Running Journal Grand Prix. Tough course with 851 feet of climbing but I felt very good. Enjoyed the 50F weather but... read more

  15. RUN
    good warm up 1 mi 00:09:35 09:35 pace

    workout #1. Warm up before Hero Half

  16. RUN
    good Neuse greenway/trailhead 4 mi 00:36 08:54 pace

    workout #1 and only. Easy miles with 6 x 20 second strides to fire up the fast twitch fibers. Now rest until Race time Sunday am. !

  17. FIT
    good bikram 01:15

    workout #3, Evening Hot silent class with Laura and Lauren. Felt good with no issues.

  18. FIT
    good yin 01:00

    workout #2. Wonderful lunchtime yin. Comfortable room a good size class and I felt great,

  19. RUN
    good home 5 mi 00:45 08:59 pace

    workout #1. Still gross out there but I felt good for the first time in a week and had a little zip in the legs

  20. FIT
    good yin 01:00

    workout #2. Wed yin is hot and it was. Double sweat day. I felt good