Activity: Running
Distance: 8 miles
Time: 1:06:33
Average: 8:19
Splits: 8:54, 8:58, 8:23w, 8:24, 8:35w, 7:52, 8:13w, 7:11
Weather: 57/55 wow, I didn't get hot at all

I'm very happy with today's run. I got up at 630am and had a 1/2 a Clif bar before heading out at 7am. It doesn't really feel like summer right now, but that's good for running. I still am running slower at the beginning...I just need some time to warm-up, esp when I just wake up and run.

I must have been pretty well hydrated cuz I wasn't really craving water, tho I took water breaks anyway. The hill on Park ext. is getting much easier. This is most likely because I stop and take a water break in the middle. I know that's sorta cheating, but I'm not stopping my watch.

The campus was very busy today with the freshmen moving into their dorms..I had to stop a few more times at intersections (stopped my watch for these).

mood: still improving a little!
health: knee pain. right knee a little bit too.

Activity: Swimming
Distance: 1800 yds
Time: ~35 mins

I haven't been able to motivate myself to swim lately..esp with all the new people swimming at the white building and the odd hours inbetween semesters. I should have swam for longer, but I was lame. Plus, I had to pee. If I challenge myself more in the pool (like I am for running by checking splits), I can probably get more excited to swim. I'm not slated to reach that IM goal...

1. 400 free warm-up
2. 500 yds of alternating stroke drill, sprint, kick drill, sprint (some freestyle and some backstroke)
3. 800 free, relatively fast
3. 50 kickboard
4. 50 back

mood: this week is interminable.
health: my knee hurts a little bit when i kick, and i can't really do a breast stroke kick..super

Activity: Running
Distance: 4.6 miles
Time: 38:32
Average: 8:22
Splits: 8:49, 9:17, 8:43, 7:56+3:45 for last 1.6
Weather: 73/72

I def started out this run slow. It was actually supposed to be 5 miles, but I had had had to get home and go to the bathroom. Maybe that's why I sped up at the end too? The end of the run is also mostly downhill. That's about it. I'm slackin' on posting for these 'ho-hum' runs..

mood: eh. i want fooood.
health: felt kinda tired at the beginning

Activity: Running
Distance: 16 miles
Time: 2:24:22
Average: 8:58 that includes water and GU breaks!
Weather: 68/68 heavy rain for the last 45 min!

Last night, I decided it would be a game time decision of whether or not to do my long run today, partly due to my sore hip flexors from rafting and party due to the forecast of heavy rain. I went to bed hella early (a little before 10) so that I could get up hella early in case I needed to do the run hella early. I checked the radar at 530am: there was a shower going through. It was clear to the west of that though, so I went back to sleep until 630. More rain developed in that hour, but I still thought that I could get in most of my run before the deluge started if I left around 7...ate a Clif bar and got ready to go!

My legs actually felt really good, better than last week when my hamstrings were sore. I guess that I don't use my hip flexors as much as I thought...

aside: there were some really beautiful wood homes on the right side of the bike path. I guess that they are on Glenn Road. On the left was new construction. Big homes on land that was leveled of all vegetation. so sad.

I had some troubles finding the path to Tudek Park after I crossed Cherry/Circleville, so I did the loop in reverse, starting on the path that parallels Circleville and then made a right onto Park Hills Ave (holy uphill!). Took a GU break here ~ mile 6. Since I was doin' the loop in reverse though, I didn't know the name of the road to make a left onto to get back to Tudek. It evidently was Park Lane, but I passed that and saw a sign to the park and a path oddly placed between two houses. I took that path back and found the cinder path mentioned in NVrun. I prob cut off nearly a half a mile of the run, but I made up for that at the end..

I passed an older woman running with her Golden Retriever twice. I want a dog.

It sprinkled for 20 min or so when I was running along Park ext. It felt wonderful.

I had to stop for cars before crossing University. While I was waiting at the light, I stretched out my quads a little. When I started to cross Univ, I got some nasty pains in my left knee. It felt like I had popped something out of place or something when I was stretching. I walked for a couple lengths and started running again and felt fine. kinda weird.

I continued on past Beaver Stadium (my 10 mile time was about 1:27) and over to the Ag Arena for the last 6 miles. The fields over there are all set-up with Porta-potties for tailgating. YAY football season is oh so soon! After crossing under the 220 tunnel, I was supposed to make an immediate left and go back toward Big Hollow Rd. I didn't notice a path there, so I went up a hill and paralleled 220. I knew that I was supposed to make a left somewhere, so I took this path through the fields for a little while. About this time, it started to POUR. I was completely soaked, and my shoes were all squishy. I think that my squishy shoes might have saved the soles of my feet...

The path started to head downhill and then there was an open gate with a sign saying that the land was for archery. I knew that I had missed my left, I was nervous about arrows, and I was soaked, so I turned around and headed home. At that point, I had probably run about 12.5 miles, and it was easily 3.5+ miles back to my apt. Took another GU break right after turning around. I was kinda hungry.

For the next 20 min or so, it continued to pour. I was a little concerned that my iPod was gonna get ruined from the rain, but I didn't want to stop and wait it out - it could have continued for hours, and did. I guess that iPods are semi water resistant cuz it's still working fine.

I stopped for a water break along Curtin. A group of bikers passed me and yelled 'Keep running.' Then, I cut down Shortlidge and past the HUB to get to Pugh. Two radiohead songs from Pablo Honey came on in a row: I forgot how much I love that band. My body still felt pretty good. I even felt like I could have kept running. I def can keep that pace going for a while, I think. I'm getting more confident that 26.2 miles is feasible. The one thing that I'm worried about is my left knee.

mood: i'm running in the rain. what a beautiful feeling.
health: some left knee pain again. aerobically, i feel great.

Activity: Running
Distance: 8 miles
Time: 1:06:34
Average: 8:19
Splits: 8:37, 8:49, 8:41w, 8:28, 8:24w, 23:32 for last 3 miles (7:51 pace) wooooahhh!
Weather: 61/59

I had an awesome run today..guess that I should drink beer and eat Clem's BBQ before my marathon! jp, I'm sure that it was because I didn't do the run 10 minutes after waking up. I got up at 630am, ate a Clif bar and some strawberries, and did some work from home till about 8. Then I did some stretching, attached the tailgate bar on my Jeep!, and headed out.

I really started to feel energized after mile 2. Look at those splits with water breaks! Less than 8:30 for the one!! I totally messed up my watch after mile 5 cuz I guess that I didn't actually hit the split. I did remember seeing 8:24 on the watch. After that, I couldn't remember where the 6th mile ended anyway, so I just ditched attempting to keep track of my splits.

I think that part of the reason that my final time was so good is because the route is pretty easy: after the climb on Park Ave by the golf course at mile 4, the run is mostly flat, excepting the end of the run on Garner. I'm really starting to get a good pace going on those flat sections.

I was feeling really awesome about my time while I was walking back to the apt on McCormick. Then I get to the door aaaannnd it's locked. damnit!! moral of the story: bring a key. I knocked on all the doors around me, and banged on my door a few times, hoping to wake Ken up. no such luck. sooooo my 8 mile run became a 10 mile. i'm a dumbass.

mood: today feels like a choose your own adventure story
health: left knee is still a little sore, and my right shin muscle tightened up a bit.

Activity: Running
Distance: 5 miles
Time: 42:18
Average: 8:27
Best: 7:43
Splits: 8:39, 8:56, 8:25, 8:33, 7:43
Weather: 58/58 i felt chilly at the beginning!

I ate a chocolate PNB bar for bfast. Shannon, why does Ken's mom have to make us a whole 12x8 pan of that deliciousness?? Anyway, I'm pretty sure that it didn't affect my run. I just can't make a habit of eating junk food for bfast!!

I felt pretty good on my run. The second mile of this route is never going to be easy. I might be able to run it faster if it were at least 3 miles in, but it's frickin' hard to run (nearly) all uphill on mile 2! It's good for me to train these hills tho cuz DC will be a lot flatter. A marathon in State College would be hellish.

mood: hump day
health: my left knee was a little tight at the beginning

Activity: Running
Distance: 3.64 miles
Time: 29:43
Average: 8:10
Weather: 82/55

Again, I was going to swim. When it came time to head over to the White Building tho, I couldn't make myself. I wanted to run. Like I said, running is addictive!! so I just did a short jog..I really didn't push myself very hard, and I didn't even keep track of splits. CoolRunning's training schedule had me running 4-5 long hills, so I decided to include the hill up Waupelani in my run (that's dah dah dah 1 long hill). Other than that, I just went out and enjoyed myself. I felt like I was running pretty slowly, so I'm pretty happy with an 8:10 pace. That must be cuz the last mile and a half is pretty much all downhill on the Orchard Park bike path.

mood: i love running!
health: my legs feel much better

Activity: Running
Distance: 9 miles
Time: 1:19:30
Average: 8:50
Best: 8:23
Splits: 9:15, 8:53, 9:25w, 8:32, 8:52w, 8:29, 9:11w, 9:21w, 8:23
Weather: 75/68

Well, I woke up around 730am and ate a scrambled egg and a carrot cake Clif bar for bfast. mmmm the Clif bar was delicious! Then I played around on the computer for a little while I digested and drank some water. Jon came up around 9am, and we headed out (no Colbie, as expected..haha).

I think that we ran about the same pace, tho I guess I start out a little faster, and he might have wanted to speed up later in the run. My hamstrings were pretty sore, esp goin up hills which is kinda weird cuz that usually burns your quads? Lots of miles this week (38!), I guess. I'll need to stretch my hamstrings better in the future.

We started out much slower than I've been running, but I really couldn't have ran any faster. My legs were burrrning. We sped up by about mile 3 tho, and I think that we kept close to an 8:30 pace for the rest of the run. Again, the splits with water breaks were 9+ min miles because I included the water/walking break in my split.

I need to do a couple of swims this week to give my legs a break!

mood: it was fun to havea running buddy :-D
health: sore hamstrings!

Activity: Running
Distance: 7 miles
Time: 1:00:02
Average: 8:34
Best: 7:43
Splits: 8:54, 8:23, 9:15, 8:26, 9:18, 8:11, 7:59, 7:43
Weather: 65/63

Well, I should be caught up on sleep by now. I just couldn't get up 6am this morning, so I went back to sleep and woke up at 730.

I decided to only take water breaks at even miles because that's when there will be water stations during the marathon...hence the long splits for miles 3 and 5 (mile 7 was faster because I barely stopped). I must have taken longer water breaks to compensate. During the run, it really upset me to see 9+ min splits. In the end, my average time came out to be about the same so whatev.

I still felt a little tired this morning. I can't blame this on the heat, and I'm pretty sure that my iron levels are good. I think that I'm a little bored with running. I've already run 28.4 miles this week. That's a lot of running! And the week's not even over. Even more disconcerting: my total mileage this week is just barely more than an ENTIRE marathon. eek! When Oct 29 comes though, I will be excited to run the marathon and have some adrenaline/excitement for the challenge of finishing to energize me. Right now, I'm just running cuz I have to keep with the training schedule.

It's kinda funny tho: at the same time, I HAVE to run. I feel so lethargic on days that I don't run. I even feel like a slacker if I run less than 5 miles. I wonder if this mentality will continue after the marathon? I will definitely need a break for my body immediately afterward, but will this 'running addiction' continue anyway?? Or will I be able to fall back into the swing of things without a fear of becoming unhealthy and out of shape?

mood: enough contemplative shit. it's another beautiful day, and it's friday.
health: legs still felt a little sluggish.

Activity: Running
Distance: 4 miles
Time: 32:43
Average: 8:10
Best: 7:39
Splits: 8:45, 8:29, 7:39, 7:48
Weather: 81/59 & sunny

I really wanted to swim today to give my body a break. Unfortunately, I got there at nearly 430, and the pool was closing at 5pm. I almost stayed anyway, but there were 2-3 people already in each lane. blah.

By the time I got home, I didn't have too much time to run before Wing Challenge, so I just did 4 miles. I don't know if it was the later workout time or what, but I felt kinda sluggish. My splits were OK tho. I could probably just use a day off. Even though I had a couple of days off last week, they were travel days which can be quite tiring. I think that I also should have eaten an apple or something beforehand. 5pm is nearly dinner time for my tummy.

i forgot to include in my last entry that 'i heart my ipod.' missed it a lot in FL as well. and one other thing.

mood: was hoping for a day off from running
health: body/legs felt tired.

Activity: Running
Distance: 6 miles
Time: 51:26
Average: 8:34
Best: 8:11
Splits: 8:56, 8:25, 8:34, 8:45, 8:32, 8:11
Weather: 81/54 today is a 'perfect summer day' (imo)

I was planning on waking up this morning and running the 5 miles around North Park Lake, but I couldn't face my alarm at 6am, despite only sleeping till 7 anyway. I was antsy to get on the road though, and there were veggies to pick!

I got into State College a little after 1pm, ate a lunch of a tuna sandwich and some chippers, and read for a little bit while I digested. By the time I went out for the run, it was nearly 3pm and still only 81! That was practically the low in FL! Aaaaannd look at the dewpoint! I was running during the heat of the day, but it felt like heaven (that's a little bit of an exaggeration...I do like cooler temps for running, but it was certainly pleasant).

I must say that I prefer running the hills in State College to the flat land in Florida. The hills liven the run up. Plus, I get to go downhill! I missed running on Fairmount by the pretty houses too. It's good to be home :)

mood: LALALALA
health: felt good and hydrated. i missed my hydro pack while i was in FL!

Activity: Running
Distance: 11.4 miles
Time: 1:43:11
Average: 9:03
Weather: 78-83/73

I really wanted to do a longer run while I was here at Sanibel since there are bike paths alongside most of the roads on the island. I woke up a little before 6am and then went back to sleep till the sun came up since there are no streetlights. The restaurant wasn't open, so I just ate my orange...better than eating nothing! I also brought along a big Dasanai water bottle (1.5 pints or about .7L) because I left my hydro pack at home. It was a little awkward to run with the water cuz it sloshed and was heavier than my ipod.

The island is very flat, but that also made it kinda boring. It actually didn't feel too hot. I took a lot of water breaks tho. My pace was prob faster than 9:00: I didn't stop my watch for water breaks and walked/ran the last mile and a half or so. I didn't want to do a lot more than 10 miles, and I had no idea how far I had run or how far back it was to the hotel. I also didn't want to walk all the way back because I was impatient to get some foooood.

Miles 6 and 8 crossed the smaller dimension of the island through the nature preserve (and also the alligators). I got kinda scurred on these parts and sprinted until there was an opening to the road. I guess that this was pointless because I had no idea that gators can run up to 30 mph..that's a lot faster than my measly 7-ish mph!

mood: ready to get back to the real world!
health: i felt fine. my left knee still gets a little sore on these long runs.

Activity: Running
Distance: 5.44 miles
Time: 49:14
Average: 9:03
Weather: 78/75 i was really hoping it would be as cool as orlando was the day before..

I mapped out a 5 mile route near the hotel that headed toward the beach on some backstreets. It's always a surprise when you're not familiar with the area tho. The first turn that I made was dead wrong: the road turned into a limited-access highway. Then I figured out my mistake and headed back to try again.

I ran faster than my average pace indicates because I didn't stop my watch every time I was unsure of where to go. whatev. there's dedication. running in the heat of florida before a 10am wedding. day off tomorrow.

mood: excited to hang out with the cousins
health: pain free. i almost made this a ten, but i don't have a '10' icon in my public_html.

Activity: Running
Distance: 3.5 miles
Time: 32:18
Average: 9:13

I really wanted to run this morning, but there was no way I was going to attempt running along the streets of high rise hotel-lined Orlando super highways...so the gym it was. Even though I don't have my iPod, the treadmill was okay, better than the last time I ran on one in DC, at least. I started out rather slow to warm up (6.0) then I slowly increased the speed until I was running at 7.5 for miles 2-3. 3 miles is about all the inspiration I can muster to run on a treadmill. I jogged for another 1/2 mile, but I can do longer distances when I am down in Ft. Myers and Sanibel. I might even try to do a long run one morning in Sanibel since they have lots of bike paths.

mood: vacaaaaay:-D
health: there' no rhyme or reason to this numbering. i just don't like treadmills.

Activity: Running
Distance: North Park Lake 5 mile
Time: 42:47
Average: 8:33
Weather: 56

This run is sooooo easy compared to my runs in State College. It's amazing how my perspective of hills changes after scaling 'Mt Orchard Rd' on Sunday! The hill along Ingomar is the largest elevation change of the route: ~70 ft. Other than that, the loop around North Park Lake hugs the lake and is essentially flat. Where I parked, the hill along Ingomar is probably about mile 3.5-4.5. By then, I was thinking I was home free, and I basically sprinted the last mile. Well, sprint = 7:30ish mile.

I don't have any splits because I decided to park in the closest parking lot rather than drive around to the boathouse. It was actually quite nice not to worry about splits. I just ran. It's also encouraging that I can keep a good pace when I'm not checking my splits every mile.

This was the coolest weather I've run in since spring, I think! so refreshing! I was even a little bit cold at the beginning!

mood: running errands = blah; sitting by the pool and reading = YAYAYAYAY
health: body feels gooood, plus im gonna get a rest in florida:-D

Activity: Running
Distance: 6 miles
Time: 52:14
Average: 8:42
Best: 8:19
Splits: 8:57, 8:19, 8:53, 8:56, 8:33, 8:36
Weather: 68/59

I really had to force myself to get out of bed this morning. I almost went back to sleep after my phone alarm went off, but then I started to think about all the crap that I have to do today... Half a banana & water for bfast, the usual. I changed the 6 mile route around so that it ended at Walker and I could get some work done, so I threw my keys and phone into my hydro pack, using it like a fanny pack. else I wouldn't have brought water along.

The run was fine. i don't know. I just need some more sleep. Hopefully, I can get about 10 hours tonight at home, altho I do want to run 5 miles in North Park tomorrow morning before the dentist since I will be in hot, humid Florida for the rest of the week. It will be a nice to get a (mental and physical) break!

mood: matlab is pissing me off. grrrr.
health: my knee hurt a little at the beginning, but now it feels fine.

Activity: Running
Distance: 13.1 miles OR NVrun's route description
Time: 1:54:20
Average: 8:44
Splits: 8:18, 8:19, 8:32, 10:43??, 8:33, 7:30, 8:50, 8:16, 8:33, 5:01??, 11:29, 8:52, 11:24
Weather: 68/59 i love this weather!

I woke up at 6am, even though my brain and my body were begging to sleep a few more hours. I'll have to catch up on sleep later this week. For breakfast, I had a scrambled egg and a sliver of zucchini bread. mmmm. Then, I waited around a little bit to digest (and in case I had to use the bathroom, which I didn't), and I didn't leave the house until after 7:30 to drive up to the Ag Arena, where the half marathon route starts.

Even tho I peed right before leaving the apt, I had to pee again when I got there. At least I was hydrated! The first 3 miles of the route were hella easy. I really felt like I was jogging even tho my splits were so fast. After mile 3, the run gets much hillier. There's a long uphill past Toftrees, and it gets pretty steep around mile 4.5 where Fox Hollow bends 90degrees to the right and becomes Fox Hill. THEN it continues uphill until about the 5 mile mark. whew.

OH, and my 4 mile split is a little messed up. I really had no idea where the split was gonna be because there were no good cross streets to reference (cept maybe Toftrees Ave which is not on google maps yet - must be a newer road). I had thought that there might be mile markers on the road (they most likely don't measure these out every year). About 1/5 mile past where my 3 mile split was, there was a 3 mile marker. Naturally, I assumed that my splits were a little off. Therefore, I decided to just wait for the 4 mile marker. I was a little confused because the route that I mapped out on gmaps was exactly the same as the one on NV run: the mile markers appeared to coincide perfectly i.e. mile 6 at Fillmore Rd. Maybe they slightly modified the route since the mile markers were painted on?? especially since there were 3 separate places marked for some of the mile splits. So for mile 5, I just went back to my gmaps' markers. whatev.

Miles 5-8 past the airport were sorta rolling and flat. It was a nice break before the last 5 miles of the route. When they named Rock Road Ravine, they weren't kidding. It's a significant drop down there. I wanted a better estimate of my mile 9 split to see how fast I ran down that hill, but I guess that I didn't hit the split at mile 8. I remembered looking at my watching and seeing about 8:15 tho. And really, I'm not sure how accurate any of these splits are. At mile 9, I took my GU break. Vanilla is def my fave flavor. like pudding.

wow, this post is getting long. Anyway, my 10 mile split was supposed to be when I passed under 220, but this was clearly wrong. I don't run 5 minute miles. After looking at the route again, I think that gmaps might have 220 misplaced. It really almost paralleled Rock Rd, so I ended my 10 mile split when Rock Road started to diverge. If I do the route again, I will use crossroads instead to mark where 10 miles is. I was sad because I wanted to know what my 10 mile time was...I'd probably add about 3:15 to mile 10 from my 11 mile split which would be a time of 1:25:20, or 8:32 pace. dude, what does mine say? sweet.

Right after mile 10, there was this steep uphill that I thought that I was going to die on. so I took a water break. HA.

The hill into Houserville really wasn't that bad. Then, mile 12 was basically flat, thankfully, since the last mile is a ridic climb up Orchard toward Beaver Stadium. The plan was to split this mile climb into two sections, taking a water/walking break midway. Unfortunately, I had about two sips of water left in my hydro pack. sad. That last mile is def 'designed to make you see God.' My goal is to run this half marathon route again in about a month, with some more training, and to run the whole last mile without stopping. I can do it!

It's really amazing how much my running has improved since I started on iron supplements. I was starting to think that I wasn't cut out for running a marathon. Maybe I will be able to keep up with Super Brandy: Triathlon Master!

mood: that was sorta fun!
health: my knees hurt a little. hope that this does not become an issue.

Activity: Running
Distance: 3 miles
Time: 25:23
Average: 8:27
Best: 7:56
Splits: 8:47, 8:39, 7:56
Weather: 66/63 such a pretty day

I didn't really get my chance to try out sub-8 minute miles today. I went out last night to trivia with the meteo kids and then to the Darkhorse. We didn't get back tooo late, but I surely didn't sleep as well. It was good to wake up and run though, esp on a gorgeous day like today! I actually can run with Jon now (maybe even lead the run), tho that's mostly because he hasn't had the chance to run lately. Planning on a relaxing night tonight..maybe dinner and a movie so that I am all rested for tomorrow's mock half marathon.

mood: this is the bluest sky i've seen all summer!
health: a little dehydrated

Activity: Running
Distance: 7 miles
Time: 58:54
Average: 8:24
Best: 7:18
Splits: 9:17, 8:31, 8:46, 8:34, 8:33, 7:18, 7:52
Weather: 73/64 mostly cloudy

I didn't start out the run great. In fact, I was quite tired. My legs felt weak, and I was getting upset with myself for running slow. Now, this is the fastest 7 mile that I have run to date. It really doesn't make any sense that I was upset. Basically, I just didn't feel great. My stomach actually started to hurt a little after mile 3. A dinner of 8 wings, a couple of celery sticks, and a Coors Light is not what I would call 'optimal' for a 7 mile morning run the next day. quite the opposite. oh well. I knew that I wanted to eat something healthier last night, but I don't regret going to the Wing Challenge: Nightcrawlers, cheap food, and good company. If I go again, I won't eat as many wings.

I was very suprised at my 6 mile split. It is the easiest mile of the run, but I still felt sicky and slow. guess not.

I think that I know why my feet hurt on the 15 mile: I hit the balls of my feet a little too hard when I am going downhill. Now that I have an idea of what the cause is, I can try to fix it!

mood: mixed feelings. i should be happy, but I know that I could have run it faster.
health: tummy ache.

Activity: Swimming
Distance: 2750 yds
Time: ~1 hour

When I woke up this morning at 6am, I knew that there was noooo way I was going for a 7 mile run. I didn't get to bed until nearly midnight after the DCFC concert (and it was really sticky), and 6 hours was not nearly enough sleep, esp. considering how little sleep I got the two previous nights. I also checked the temp. It was already in the upper 70s! snooze.

A few days ago, I found this website with 50 swimming workouts. It's actually a personal.psu.edu faculty website which is kinda fun. The workouts seem challenging, and I've been looking for some more ideas for drills and endurance swimming. I semi-did swim workout 6...modified it a bit:

1. 400 free warm-up
2 500 drills, alternating drill and swim, mostly free and back. i did try one breaststroke drill tho! the kick once, pull twice, kick twice, pull once. felt kinda funny tho.
3. 1650 free ladder w/ 15 sec rest. note: I really like swimming the ladder rather than just a straight 1650. There's more milestones, and I swam much faster.
4. 200 cool down: 50 back, 50 free, 50 breast, 50 Ingomar back.

On my last Ingomar back i kinda completely grabbed this kid that had jumped in my lane..I had no idea that he was there, and IB really takes up a whole lane. not sure why he didn't wait so that I knew he was getting in. then I could have told him I was about done.

I was hoping to do a couple of IMs at the end of the free ladder, but my forearms were sore, probably from helping Petters move. They had been pretty sore the day before, but they felt fine today until near the end of the free ladder.

mood: felt kinda bad after I hit that guy
health: my shoulder barely hurt at all today. it's so much better than a couple of weeks ago!

Activity: Running
Distance: 4 miles
Time: 32:26
Average: 8:07!
Best: 7:20!
Splits: 8:52, 8:27, 7:47, 7:20
Weather: 74/70 gonna be in the 90s today!

I had a really great run today. Maybe I haven't been pushing myself enough on these shorter distances, or maybe running around Dr. Frank's house with the long, steep hills really helped out my speed. Either way, I had nearly an 8:00 average split! I wonder if I can run 3 miles with sub 8 minute splits?! I have a 3 mile on Saturday to try!

mood: fast willie.
health: i really pushed myself, and it felt great!