Activity	Stats
Running -	10 miles 01:13:09 (7:18 min/mile)

River loop. Felt ok. Hip/glute felt better wearing the lower drop shoes. The LTs still feel a little too minimal for me. Might be the softer foam? Calves banged up for sure from yesterday.

Strength & prehab (2 sets)

(Nike Streak LT 3s)

Activity	Stats
Aerobic My hood in LaVista	3 miles 00:28:00 (9:20 min/mile)	Shoe: BlackSaucony 0 miles on shoe Height: 5' 9

Activity	Stats
Running - Workout 6:30pm Weather: Gloves	12.1 miles 01:48:47 (8:59 min/mile)	Shoe: NB 1400 Blue Aug 2019 0 miles on shoe

Track workout at X. Warm up 3 miles with 5 x 100 strides. Exchange run 2 sets of 1200 at 5 mile pace, 1200 at 5 mile + 1:00 pace, 1200 at 5 mile pace with 1200 jog recovery between sets. Cool down 3.5 miles. All but about 1.5 miles on track.

Goal was 7:30/8:30 pace. With rounding of 200 split times for ease of calculation while running that meant 5:36/6:18. Ran the whole workout with Fink and traded off leading plus a cameo by Brenda. Great to have company. Hit very close to all 200 split times, though it got a bit ragged on the last couple of 1200s. Felt good during workout and wasn’t wiped out at end.

5:33, 6:14, 5:34, 7:49, 5:34, 6:18, 5:34

First time wearing gloves this fall.

Activity	Stats
Running - Aerobic 4:30pm	1.64 miles 00:15:40 (9:33 min/mile)	Shoe: Launch 8-19 0 miles on shoe Height: 5'7

Easing the hip back into things

Activity	Stats
Running - sucker 7:00am Weather: rainy, windy, 72	2.5 miles 00:00:00	Height: 5'2"

rainy and windy

Activity	Stats
Running - Recovery Run TheQ Elevation: Ascent+563 Descent-562 4:49am Weather: 77°, 12 SSE, 74%	7.01 miles 01:05:56 (9:24 min/mile)	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Max HR: 143 Avg HR: 127

Papillion [20190918]: The Q on Garbage Legs

My legs felt like garbage; thankfully Dan didn't (seem to) mind a couple of walk breaks.

HAPPY BIRTHDAY RUDY!!!

Activity	Stats
Running - Aerobic Home 6:20pm Weather: 75 degrees	5 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3 Weight: 180

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 65 degrees nnw 13 clear humid	6.0 miles 00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Activity	Stats
Running - Aerobic treadmill 4:15am	3 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe

Happy 60th Birthday Rudy!!!