Canal - out and back
TT: 1:33:00
AP: 8:51
9:44, 9:12, 9:15, 9:03, 8:54, 8:52, 8:56, 8:44, 8:43, 7:53, 4:17
I met up with Rachel and Karen this morning! It has been a long time since I've seen or run with them. It was wonderful to catch up with everyone and we had a great conversation! Karen met up with us at the trail head. There were a lot of stray dogs this morning. The pace felt very easy.
GU at mile 5.
We left Karen with 1.5 miles to go and I pushed the pace home. This is the best I've felt all week (except for all the snot rockets). Great run and great company!
When I got home, I changed and headed to my basement gym.
3x
10 side to side lunges
10 single leg hamstring lift
50 calf raises
15 push ups
1:30 bridge pulses
30 scissors
10 overhead press
10 butterfly
10 skull crusher
Long stretch and foam roll. Then lots of raking leaves and cleaning house.
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