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  1. RUN
    good Naperville Half pacing 16.02 mi 02:07 07:53 pace

    2.5 warm up + jog over to the pacer meeting. Paced the 1:45 group. Ran some good splits through the first 12, on pace for 1:44:30. Since the only people immediately next to me the last mile were go... read more

  2. RUN
    good Trailheads @ Danada 6.34 mi 00:51 08:02 pace

    Knee felt great today. Pacing duties tomorrow.

  3. RUN
    good Dick Pond fun run 11.57 mi 01:30 07:47 pace

    Tried keeping the pace closer to 7:30 for much of the run. Knee seemed to do much better than it had been for slower runs.

  4. FIT
    good leg day 00:40

    goblet squat, SL press, bulgarian split squat, SL deadlift, band exercises, leg extension, leg curl, roller

  5. RUN
    good 4x2mile 12.9 mi 01:29 06:53 pace

    2+ mile warm up, strides and drills on the track.
    4x2mi on the neighborhood loop. Did the last one in reverse. Best workout this cycle.
    Splits: 12:40, 12:32, 12:18, 12:13
    Cool down on track.

  6. RUN
    alright Katy Trail 16.24 mi 01:57 07:13 pace

    Few miles at a solid clip. Knee still hurting.

  7. RUN
    blah Morton Arb 10.26 mi 01:14 07:14 pace

    Working way too hard for an attempt at MP.

  8. FIT
    alright elliptical 00:45

    Knees alright, I just don't need to push it the day before a workout.

  9. RUN
    good Fast finish 20 20.01 mi 02:30 07:28 pace

    Easy on the first half. Took a gel at 9. Picked it up on the 2nd half and put in 5 miles at 6:45 before cooling down. Knee felt good the whole 2nd half.

  10. RUN
    alright Dick Pond fun run 9.02 mi 01:11 07:49 pace

    Easy, early miles with John. Light progression solo for the normal route and a 400m+ pickup with Mike at the end.

  11. FIT
    alright Legs 00:30

    5:00 tm warm up, goblet squat, split squat, single leg deadlift, side step up, clamshell, hip flexor, stretch, rumble roller

  12. RUN
    alright 6x1km, 4x400m 11.25 mi 01:22 07:16 pace

    Didn't feel the knee until I started running the intervals. Supposed to have one more track workout next week, but I may opt for something else. Too many bugs with all the standing water by th... read more

  13. VELO
    alright trainer 15.25 mi 00:53 17.3mph pace

    Running knee pain absent, but some of my usual cycling knee pain towards the end. Reason I stopped short of an hour.

  14. RUN
    alright Morton Arb 13.42 mi 01:38 07:18 pace

    Hip was alright, but the knee is still bothering me after 2 days off and Paul working on it Friday. Ran an east side loop, ran the Fall Color 5K with Missy, went around again to Big Rock and turned... read more

  15. RUN
    injured Doubles are bad 2.65 mi 00:22 08:16 pace

    Knee hurts much worse the second time around.