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  1. RUN
    great Flower City Half Marathon 13.24 mi 01:27 06:33 pace

    Felt awesome for this and set a nearly 2 minute PR! GU and racing flats definitely helped. Also saw my family (and my Dad for the first time) at the finish! Took 27th overall and 7th in my age grou... read more

  2. RUN
    good 5 mi 00:51 10:08 pace

    Super easy 5 with some co-workers. Feeling pretty good for the half this weekend. I just hope it's not too cold or windy.

  3. RUN
    good 5mi North/Donovan Loop 5.24 mi 00:43 08:09 pace

    Yay! Winter is back! Wait. No. Eff that!! Go away winter! Took yesterday off to try to ease some glute/hip soreness. Seems a bit better today.

  4. RUN
    good 5mi North/104 Trail Loop 5.14 mi 00:41 07:57 pace

    Easy 5.

  5. RUN
    great 5mi Henrietta Loop 5.04 mi 00:39 07:45 pace

    Easy 5 at lunch. Feeling speedy and over-caffeinated today. A bit bummed that I missed the Boston Marathon, though.

  6. RUN
    good Hojack Out-and-Back 8.06 mi 01:04 07:59 pace

    Easy 8 on the Hojack Trail. Feeling pretty beat today. Had a massage yesterday, so I'm also kinda sore.

  7. RUN
    great Lehigh Valley Trail Out-and-Back 5.73 mi 00:46 08:06 pace

    Beautiful morning run from work before starting the day. Light drizzle, warmer but not too hot, trails. Awesome.

  8. RUN
    good North Ponds Loop (2x) 7.1 mi 00:56 07:55 pace

    Easy double-loop of North Ponds. Not feeling as tired as usual today.

  9. RUN
    good 5mi South/State Loop 5.24 mi 00:43 08:08 pace

    Easy fiver on this nice morning.

  10. RUN
    good Strava Tempo Intervals 6.18 mi 00:42 06:49 pace

    Tempo Tuesday! Dialed it down a little and had some fun by doing a couple tempo intervals on some ~1mi Strava segments. Did 0.75mi easy + 4x ~1mi tempo (6:06, 6:25, 6:26, 6:11) + 1mi easy.

  11. RUN
    good 5mi North/Dunning Loop 5.2 mi 00:41 07:56 pace

    Easy 5. Beautiful morning!

  12. RUN
    good Lake Road Loop 16.16 mi 02:13 08:13 pace

    Nice hilly long run around Webster. Much like last weekend, the weather was much better than expected and the wind wasn't that much of a bother. Felt pretty good overall. Bring on the half mar... read more

  13. RUN
    good North Ponds Loop (2x) 7.07 mi 00:58 08:11 pace

    Easy double-loop of North Ponds. Feeling pretty beat today. Bring on the adaptations!

  14. FIT
    good 2x YMCA Weight Circuit

    Hour of weights plus two sets of leg lifts.

  15. RUN
    good Treadmill 5 mi 00:41 08:09 pace

    Easy 5 on the 'mill. Rained out today.

  16. RUN
    good Speedwork: 5x1000m at 10.9 6.38 mi 00:46 07:15 pace

    Back for more speedwork! That last interval was a bit challenging, but I did seem to manage my HR a bit better than last time. (That's code for: I felt less like I was going to toss my cookies... read more

  17. RUN
    good 5mi Phillips/Hefner Loop 5.1 mi 00:41 08:07 pace

    Easy 5. Legs are a bit tired today. Tomorrow's speedwork session should be interesting.