Giddyup

Race day!  Beautiful day in Panama City.  Could not have asked for a better day.  Had a lousy swim in 1:18 but followed up with a great bike in 5:09:59.  Didn't stop once at all for any reason on the bike...didn't even stop for special needs bag.  Followed up with a run of 3:53...maybe gave a little too much on the bike.  Started strong but started fading after 15 miles.  Note to self - no red bull in run special needs bag anymore. 

Snowy shoreline run to the aqueduct road.  Felt good, had a tinge of soreness in my right knee cap.  Seems like I've recovered well from IM.

Great morning run up on the shoreline - started out a little rainy but by the time we got up onto the shoreline, it was so foggy (we were probably in a cloud) the rain let up.  Knees were a little sore I think from the cold.  

Another shoreline trail bridge loop.  36 degrees but it seemed warmer than that.  I love that loop - especially with all the fall leaves on the trail.

Had a great evening run - was a little rainy, but really not bad.  Even got a little foggy in my clear lenses from overheating on the Porter Rockwell trail.  Have officially named this loop my Forter Rockwell loop or FR for short.  This is my 5ish mile loop I've been doing for sometime now.  I think I may have PR'd it tonight (avg. 6:29), I'm not sure but I had a great run. 

Mile 1:  6:33

Mile 2:  6:32

Mile 3:  6:42

Mile 4:  6:03 (fastest split ever on this mile)

Mile 5:  6:24

Average:  6:29

Morning bridge loop on the shoreline.  Was a little chilly I think with super clear skies - probably about 35 or 36.  Super bright big Full Moon too.

2 runs today - one before work & one after work.  Did the shoreline bridge loop in the morning, was a little warmer that I thought it would be.  That loop is so pretty right now...trail is soft but not loose & covered in the fall leaves in many places.  

After work, went out on my FR loop.  Felt really good but after a 6:30 1st mile & 6:29 2nd mile my Garmin died - had an average pace of 6:36 through .85 of the 3rd mile.  I get so tired of that thing dying on me, I may have to upgrade to the 405 although I really don't want to.

Morning bridge loop up on the shoreline trail...today was a carbon copy of yesterday morning.  Started off cool, but then the temperature seemed perfect.  Went with Troy so we had a little quicker pace than yesterday.  Thighs a little sore from last night's run.  

Abbreviated bridge loop in the AM w/D & T - just down to the Aqueduct road and back in...we kind of took it easy, it was nice.

After work, did my favorite FR loop.  I sort of lack self control when I head out on this loop - I want to go faster everytime I do it.  I smoked it tonight (avg. 6:25):

 M1:    6:33

M2:     6:28

M3:     6:38

M4:     5:59 (I'll take the :59 - 1st time under 6)

M5:     6:23

Just did a shortened loop this morning with T & D - down to the aqueduct road and back in.  

The Big Widowmaker loop.  There were 6 of us out this AM, it was a great morning...temperature was perfect.  Got a little windy as always up on Suncrest but was a great run.  Almost 15 miles makes a pretty good week for me.

Morning shoreline run with D&T down to the aqueduct road.  Didn't have to work today so I did my FR loop after I got home.  Did good - 6:33 avg.  Sub 7's are starting to become automatic:

 M1:  6:39

M2:   6:36

M3:  6:46

M4:  6:22

M5:  6:17

Morning run with Dusty - Shoreline to Aqueduct road.

This morning we did the Blessed Way 20k up behind the Huntsman Cancer Institute.  What a great run - 5 loops on a 2.5 mile course.  A dreary, drizzly morning turned into perfect slightly overcast conditions for a Thanksgiving Day run.  It turned out too that I liked the loop course format much more than I thought I would.  I finished the run averaging 8:21's.  It was technically a race, but each runner just writes down their own lap time after each lap and then the total time at the end.  I rolled my foot pretty badly on the last loop right before the final turnaround and I'll now have to stay off of it for a couple days.  Other than that it was definitely a fun race. 

Loop 1:  21:34 (gross)

Loop 2:  24:42 (gross)

Loop 3:  19:20 (net)

Loop 4:  19:03 (net)

Loop 5:  18:46 (net)

 Gross time was 1:44:44 while net (except I don't know how long my 1st 2 stops took) was 1:41:12.