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  1. RUN
    good fort lauderdale 4.65 km 00:26 09:09 pace

    sore foot so cut it short and did some weights and core stuff in the hotel fitness centre. nothing serious with the foot, trying to ensure that it heals up quick.

  2. RUN
    good fort lauderdale beach 6.93 km 00:39 08:58 pace


  3. RUN
    good beach and causeway 10.25 km 01:02 09:43 pace

    hot and muggy. sluggish, but so much walking during the day that it's to be expected. and drinking. and eating. etc. views from the causeway absolutely breathtaking, pics later.

  4. RUN
    good clearwater beach 9.32 km 00:56 09:38 pace

    also a steep section of causeway. cool, good for running, getting into the mid-20's C today hopefully. off to wander the beach, swim, hit happy hour...

  5. RUN
    good tampa 11.72 km 01:10 09:32 pace

    left the frozen wastelands of destin, florida for the relatively tropical climes of tampa. writing this on clearwater beach. run this morning in the tampa burbs was fine, felt pretty good.

  6. RUN
    fort walton downtown 10.61 km 01:03 09:31 pace

    easier on the legs than beach running. chilly and windy; definitely a hot tub kind of day.

  7. RUN
    fort walton beach 10.12 km 01:01 09:45 pace

    sandpiper chicks paced me for a foot or two at some points. huge herons stood and pointedly ignored me. pelicans cruised for breakfast. chatted to a fisherman who had moved down from minnesota a co... read more

  8. RUN
    great the emerald coast 10.13 km 01:00 09:30 pace

    white sand beach, cool temp, sun, no wind. yup, died and went to heaven.

  9. RUN
    good eagle street 10.11 km 00:57 09:03 pace

    Three seconds slower than yesterday, but I'll take it. Struggled a lot more, so this one was very satisfying. Last run in Canada for two weeks!!! Florida, here we come!!!

  10. RUN
    good eagle street 10.11 km 00:57 09:02 pace

    Perfect temp 3C, light breeze. fastest time for 10k in quite a while, demonstrating that strategically timed days off work.

  11. FIT
    good ymca: core, strength, elliptical 01:00

    fine, arm still a wee bit sore from flu shot on Saturday.

  12. RUN
    good parks and golf course 12.03 km 01:12 09:39 pace

    colder but no wind. slow after yesterday's relatively long run (longest since columbus marathon), but could have been worse. sun is shining, can't ask for more than that,

  13. RUN
    good parks etc. 16.56 km 01:38 09:33 pace

    strong wind from the north. blowing snow, frigid. yes, got out the tights. loved it, but really glad that i have less than a week until the white stuff that i'm running on is the sand of flori... read more

  14. FIT
    good ymca: core, strength, elliptical 01:00

    No scary developments apart from the front desk person's costume. The horror.

  15. RUN
    good eagle street 10.11 km 00:58 09:10 pace

    Took a whole minute off compared to yesterday's run time. Much cooler, 3C. Time to start working back from all this post-race laziness.

  16. RUN
    good eagle street 10.11 km 00:59 09:19 pace

    Rain had stopped, but muggy and warm 11C. Worked up a good sweat.

  17. FIT
    good ymca: core, strength, elliptical 01:00

    no problems, quads calming down so I worked 'em hard again.

  18. RUN
    good eagle street 10.11 km 00:58 09:13 pace

    quads have been really sore for the past couple of days, probably due to doing 5 storeys of stairs four times on Friday. strong wind today, still have the shorts out, should last all week with that... read more

  19. FIT
    good ymca: core, strength, elliptical 01:00

    proving once again that taking the proper rest time post-marathon (which I did for a change) helps one to bounce back stronger than ever. decent workout, feel great, TGIFF!!!!!!!

    • Mark L.
      Mark L. Nice Job
      Nice Job:

      Great to hear you're doing it right!

      about 1 month ago

  20. RUN
    good eagle street 10.11 km 00:59 09:26 pace

    you know that feeling you get in the first run with new shoes? yeah, like that. probably last run in shorts until Spring, 2C.