Activity	Stats
Running -	20 miles 02:12:33 (6:37 min/mile)

2:00 PM: Usual 20 mile loop to and through the Arboretum. Plan was to run the first 10 miles "easy" meaning with a comfortable 4-step breathing pattern, and then the final 10 with a 3-step breathing pattern, but without really killing it. Just wanted something slower than "current marathon" pace (whatever the hell that would be) and faster than "easy distance" pace. Split 1:09:05 (6:55/mile) and 1:03:28 (6:21/mile) for total of 2:12:33 (6:38/mile). Kind of surprised how lively the legs felt the 2nd half. No bonking at all today, which was a nice surprise. No GU taken or water drunk. It's been a really solid week of training. Super slow and easy day tomorrow. Beautiful running weather. Broke in new pair of Adios 3s. These are always a little stiff to start, so important to keep in mind when/if dedicating a pair for just racing down the line.

(Adios 3s w/tape)

Activity	Stats
Running - Race Running out of town today Miami Halloween Freaky 4 Certified? Yes	4 miles 00:27:56 (6:59 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

Was in the top 10, people took a wrong turn so I ended up behind a bunch that had cut the course. Still a good run.

Activity	Stats
Running - Aerobic	6 miles 00:57:33 (9:35 min/mile)	Shoe: Ghost 10-19 0 miles on shoe Height: 5'7

Activity	Stats
Running - Recovery Run Subway Super10 Elevation: Ascent+486 Descent-492 5:34am Weather: FL 28°, 36°, 6 S, 76%	10.09 miles 01:33:42 (9:17 min/mile)	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Weight: way too much Max HR: 157 Avg HR: 129

Omaha [20191026]: Friendship Recap

Met up with the one, the only Jayci / Mrs.Becker!!
Her, Karen and I rode the Super10 Dundee Subway (Jayci's first time).

Just an all around great morning!

Activity	Stats
Running - Regular run 10:45am Weather: Upper 50s, sunny	6.04 miles 01:03:10 (10:27 min/mile)	Shoe: NB 880 Oct 209 0 miles on shoe

First run back. Dialed back the pace when needed to keep it easy effort. Plan was to stop at 6 miles, so I did. Good to be out there.

30 min flexibility and strengthening exercises afterwards.

Activity	Stats
Running - Aerobic Rolling Hills of Auburn 6:00am Weather: 28 degrees sse 5 clear	5.6 miles 00:00:00	Shoe: ASICS GT2000 8 Navy 1 0 miles on shoe Height: 6.0

Great day at State XC yesterday. Watching more flag football before heading back home.

Activity	Stats
Running - Aerobic HyVee Loop 6:00am Weather: 34 clear calm	6.25 miles 00:59:45 (9:33 min/mile)	Shoe: Saucony Ride 10 Grey#2 0 miles on shoe Height: 6ft

Nice run with Booty. Grand kids coming over early so had to keep it short to save up some energy.

Activity	Stats
Running - Aerobic Hyvee loop 6:00am	6.25 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe

Great morning run with Rudy!