Activity	Stats
Running -	12 miles 01:22:49 (6:54 min/mile)

River/BU loop. Hip/glute felt better in the Adios today. Ran about 20-25 seconds faster per mile than usual with about the same effort. Need to re-evaulate going forward. Maybe stick with Adios for easy runs and Takumi Sens for faster stuff? I don't know, but the whole cross country flats and full born heel-striking thing just ain't working anymore. Also, thinking about the whole subtle cavus foot diagnosis (particularly on the right side) from when I had ankle surgery in '12, and wondering if my supination is still to blame for the chronic hip/glute issues? Perhaps going to try some lateral heel wedges. For today, put some athletic tape (multiple layers) under the insert and on the lateral edge of my shoes.

Strength & prehab (2 sets)

(Adios 3s w/tape)

Activity	Stats
Running - Aerobic	1.6 miles 00:15:34 (9:43 min/mile)	Shoe: Ghost 10-19 0 miles on shoe Height: 5'7

Activity	Stats
Running - Aerobic My hood in LaVista	2.75 miles 00:30:00 (10:54 min/mile)	Shoe: BluGraySaucony10 0 miles on shoe Height: 5' 9

Activity	Stats
Running - Aerobic David City	7 miles 01:10:00 (10:00 min/mile)	Shoe: Nike Vomero 14 0 miles on shoe Height: 5'10

Activity	Stats
Fitness - F3 Workout Stinson Park; Cornhusker Handicap 5:31am Weather: 54°, 13 NW, 67%	00:38:33	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Weight: too many Max HR: 150 Avg HR: 118

F3 Omaha [20191015]: Stinson Grinder

Nineteen of us; main workout was a 3 station, 6-man grinder.

Sore.

Activity	Stats
Running - Aerobic Aksarben Elevation: Ascent+193 Descent-191 4:59am Weather: 55°, 10 NW, 62%	3.15 miles 00:26:36 (8:26 min/mile)	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Weight: too many Max HR: 144 Avg HR: 132

Omaha [20191015]: Shirley, Pre F3

Breezy breeze made it feel a bit cooler, but, loving it!

Nine of us stompin' on the mean streetZ of Aksarben, including a go @ Shirley; pre F3.

Activity	Stats
Running - Aerobic Home 6:30am Weather: 55degrees	3 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3 Weight: 179

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 39 degrees nnw 13 clear	5.3 miles 00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Activity	Stats
Running - Aerobic treadmill 4:30am	3.25 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe

Left knee bothering me this morning.

Activity	Stats
Running - Aerobic HyVee Loop 2:00am Weather: 59 super!	7 miles 01:01:53 (8:50 min/mile)	Shoe: Saucony Kinvara 9 0 miles on shoe Height: 6ft

Felt like summer compared to last few runs. Had a great run.