Wesley Chapel

10 miles 

94 minutes

85°, 50% humidity

overcast and a bit breezy

this was a real mental battle at the start

getting dressed i discovered i had not packed my shoes from my locker. wound up cobbling a pair together with some inserts that weren't too worn down. out the door and onto the gravelled hills.

took 40 minutes before i was comfortable enough to know whether or not to make it a semi-long run.

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Around Buck Mountain

17.25 miles

96 minutes

11 mph pace

90°, 45% humidity

hot out there, started feeling sick to my stomach

gatorade did not help

probably dehydrated from cutting the lawn earlier

pretty day though

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Jefferson Park Circle

5.5 miles

52 minutes

9:27 pace

84°, 52% humidity

got out early around 10:30 with highs predicted to be in the mid 90°s

new shoes, saucony jazz 

started out with 1 mile on track

right knee warmed up

tried to stay in the present

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Workaday Wednesday

5 miles

50 minutes

10:00 minute pace

79°, 42% humidity

got out before it got too warm

nice mix of street and trails

only stubbed my toe once on a rock

tried to be in the present, hugged a tree, listened to the environs

felt good at the end

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Stuck In Duck

9.5 miles
90 minutes
9:28 pace
80°, 71% humidity
the mind wanted it more than the body but i managed to get out there and do it.
not a dry spot on my body at the end.
met pam on the way back, she was out for a 6 mile walk.
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3rd Street

4.75 miles
42 minutes
8:50 pace
82°, humid
along the duck trail, not quite to the firehouse and back. my right knee was giving me some signals. i stopped halfway to stretch it out. could not catch the only runner in front of me. pathetic.
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McIntire Park

5 miles
45 minutes
9:00 pace
mixed roads and trails
79°, beautiful day
making room for department picnic
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Long Belair

5.5 miles
48 minutes
8:43 pace
long belair
79°, sunny, 44% humidity not a cloud in the sky
the time slipped by quickly today as i was concentrating on listening to the book on tape, or rather ipod, that i was listening to.
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Monday Monday

4.5 miles
43 minutes
9:30 avg pace
84°, 45% humidity
my legs were tired going out the door. i alternated run/walk for the first 5 minutes. finally fell into a slow rhythm. weather was fine for a day in mid june in central virginia. eventually wound up on the observatory hill trails, stopping for the now, almost obligatory, tootsie roll break.
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To Market To Market

8.5 miles
77 minutes
9:03 pace, doesn't seem right because the degree of effort was way higher.
after going to the city market for my weekly veggie fix, i set out to do the charlottesville 10 miler course but the heat and humidity caught up with me big time.
80° at the start around 10:30
90° at the finish around 11:45
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Friday, the 13th

5 miles
51 minutes
10 minute pace
mixed trails & streets
82°, sunny
am i really that slow?
21 weeks until the OBX marathon, not that anyone is counting, or are they?
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Bodos' Wednesday

5.25 miles
48 minutes
9:09 pace
82° sunny 48% humidity
i wore my older pair of shoes today and paid the price.
my left ITB started acting up again even though these are the pair with the better insoles.
my running partner, ali, is taking a course between 10:45-12:30 until July 14 so there's going to be some significant solo miles in the next several weeks.
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Beat The Heat Tuesday

4.5 miles
46 minutes
10:20 pace
mostly ohill trails
trying to stay in the shade to avoid the heat
got out early 10:45, temp 83°
temp now 93°
sunny, breezy, relatively low humidity 45%
felt good to be outside
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Too Hot

5 miles on the dreadmill
long enough to listen to one episode of click&clack, the tappet brothers on the ipod.

Thirsty Thursday

4.5 miles
40 minutes
8:53 pace
82° @ 7:30 in the morning
suspect it will be my last run until the heat breaks
or i'll need to get up earlier.
supposed to last through tuesday or wednesday.
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Walking Wednesday

5 miles
quit running after 36 minutes
walked it in
left ITB giving me fits
86°, 67% humidity
getting hotter
walked the tightness out, finished last 1/4 mile running with no pain
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Tough Hill Tuesday

5.5 miles
9:05 pace
mixed street & hilly trails
83°, sunny
hills were tough, right knee slightly sore
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Recovery Monday

4.5 miles
44 minutes
mixed trails & streets
80°, sunny
legs felt good despite 30 mile bike ride the day before

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