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  1. RUN
    good Friday Usual 6.01 mi 00:50 08:24 pace

    We got some rain last night!

  2. RUN
    good Recovery Run 7.54 mi 01:15 09:57 pace

    Easy recovery run to Rollins Savanna. It's dry and dusty, but the air is getting warm and humid, 75 ℉ at six in the morning.

  3. RUN
    tired All Aboard the Pain Train 8.02 mi 01:06 08:17 pace

    400 meters @ 5k goal pace
    200 meters "float" (moderate effort, a little slower than goal MP)
    200 meters hard, by effort
    400 meters recovery jog, nice and slow
    repeat 5 times

  4. RUN
    alright Easing back into it 7.21 mi 01:03 08:40 pace

    After Boston I started running more often at sub-8:00 pace, but now that my milage has increased I've slowed down again.

  5. RUN
    alright Thunderstorms with 60 Second ... 16.52 mi 02:30 09:04 pace

    5 miles easy, then run the first minute of each remaining mile at a hard effort.

    • Stephen R.

      “Congrats on getting out at the crack of dawn on a Sunday morning to bang out a long run.”

      8 days ago Like

  6. RUN
    good Easy 8 with LRC 8.01 mi 01:06 08:13 pace

    Step-back week, which means I won't be running 30+ miles this weekend

  7. RUN
    good Friday Jog 7.13 mi 01:06 09:15 pace

    Nice cool morning. At the end I was like, “wait, is this 7.5 or 7 this morning” and ended up splitting the difference.

  8. RUN
    good Beautiful Evening 6.57 mi 01:11 10:50 pace

    Really beautiful sunset at Rollins Savanna. Cooler, breezy, clear, long shadows cast on the tall grass.

  9. RUN
    great 16 x 200 Escape from Six Flags 7.52 mi 01:15 09:59 pace

    Ran home after catching Pokemon at Six Flags with the family. Caught a Jigglypuff on the way home, appropriately enough. Was a fun workout, actually!

    • Stephen R.

      “4 sets of 4 x 200 with 200 recoveries. The recovery jogs should be SLOW. Rest an extra 60 seconds in between sets. Target a "hard but not all-out" effort for the 200s.”

      12 days ago Like

  10. RUN
    good Gotta catch 'em all 7.02 mi 01:03 08:56 pace

    Just kidding. No Pokémon, just running.

  11. RUN
    great Touch the Bridge 13.52 mi 01:47 07:56 pace

    I've got a long speed workout scheduled for tomorrow, but couldn't resist another run with the Libertyville Run Club on the southern stretch of the Des Plaines River Trail. They kept it “... read more

    • Stephen R.

      Normally these guys start at 7:30 pace and work down to sub-sevens by the end, that would've been bad

      16 days ago Like

  12. RUN
    tired Seven Easy Melting 7.07 mi 01:04 08:58 pace

    Slept in, started some work, figured I'd get in a mid-morning run. Wow, it's hot out in the sun!

  13. RUN
    good Grasshoppers Calling 7.14 mi 01:00 08:20 pace

    I've been leaving around 8, sun sets around 8:30, home at 9. Nice! But tomorrow I'll run before work so I can come home from work and just relax Friday night…

  14. RUN
    great Night Bugs 6.03 mi 00:49 08:02 pace

    First cicadas calling at sunset, then lots and lots of fireflies. Crickets calling, and, of course, *gnats*

  15. RUN
    good Progressive to HMP 7.6 mi 01:04 08:25 pace

    Started with a mile around the neighborhood with the family, then 9:30, 9:00, 8:30, 8:00, 7:30 and 7:00 miles. Or close enough. Forgot the last two miles were supposed to be cool-down, it was easie... read more

  16. RUN
    great Ice Age Trail 15.26 mi 03:00 11:49 pace

    Joined some ultra runners for some Kettle Moraine trail running in Wisconsin this morning. Just 15 miles, no biggie. Up and down, up and down, beautiful.

  17. RUN
    Return to Libertyville 17.06 mi 02:19 08:08 pace

    Dusted up my shoes on the Des Plaines River Trail with Libertyville Run Club. Think last time I ran with this crew was before Boston, it was snowing?

  18. RUN
    good Friday Usual 6.54 mi 00:58 08:54 pace

    Was supposed to run 7 miles with 6 x 45 Seconds Hill Repeats yesterday, blew it off, decided not to make it up this morning.

  19. RUN
    good Easy Run 6.53 mi 00:55 08:29 pace

    Oh, is it Wednesday already? Finally got outside after working from home all day. If it wasn't for walking the dogs I wouldn't have left the house at all.

  20. RUN
    great Beautiful Evening 8.38 mi 01:05 07:45 pace

    Really beautiful evening, cool, sunny, not humid, everything green, birds singing, golden late afternoon sun, the works. Most excellent.