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MondayTuesdayWednesdayThursdayFriday SaturdaySundayWeekly Total
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10/28/201322 miles @ 7:27 pace, pretty encouraging runover 14 weeks
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3 easy in pm1217
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11151212256OFF8186.92857143
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10/21/2013since 12/31
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3399.5
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9777.26136364
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10/14/2013
9
10
88
11
10/7/2013
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9/30/2013AM: 18 easy / 2:30. Nice! AM: 11 easy in 1:34 + myrtl & 3' of plank. Knees so creaky and sore. AM: 14 mi Kelly Drive loop. Felt like crap at first but then somehow picked it up? First half in 58', second half in 53' for 7:56ish pace or so. + stretch, trigger points, 30 pushups. AM: 8 miles / 70' easy. L ham/leg/butt/hips feel totally messed up and wonky.AM: Was going to do my long run today, but I don't think so. Better give it a chance to recover. + yoga, full myrtl, 30 pushupsOFFOFF - just feels right to rest a little
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PM: 4 easy shakeout
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9/23/2013AM: 15 mi / 2:04 easy at WissahickonAM: 11 mi in 1:26 after birding, pushed the uphills, 3' on / 2' off. + full myrtl & 30 pushupsAM: 13 mi in 1:41, picking it up toward the end + stretchAM: easy 1:40 + myrtl & 30 pushupsAM: 15 realllly easy (8:29 pace) that was supposed to be an 18-mile long run. Just felt terrible after all my solid runs this week. Oh well. + StretchAM: easy 75' to penn's landing and back. L ham tight at first, but loosened up. + 30 pushups & mini-myrtl
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PM: 7 easy. Knees were creaky; didn't stretchPM: 7 mi easy in 62'PM: easy 44'PM: easy 3 mi shake outPM: easy 3 mi shakeout & stretch
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9/16/2013AM: 12 mi easy / 1:42 + myrtl & 30 pushupsAM: 9 easy miles + stretchAM: 1:38:30 run total (12 ish?) with relaxed 4/1' fartlek for last 60'. + 30 pushups & myrtlAM: easy 9 mi & full myrtl + 6' of plankAM: 20 mi in 2:35 38 (7:46 pace). Didn't feel like pushing it. Okay run, but where is my motivation to go faster? It seems like it should be getting easier and it's not. + 30 pushups & full myrtl. AM: 6 easy/recovery + 6' of plants, full myrtl
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PM: 6 mi easy / 50' + stretchPM: 10 miles (34:56 first half) total time 1:09:15 (6:55.5 pace). Nice to go a little quicker. Alternated 3' harder / 2' easier. PM: easy 7 mi (58') + stretch
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9/9/2013AM: 2:01 steady-easy to horticultural garden. Pleasant, sunny, cool, no ham pain! + 30 pushups & myrtlAM: 91' easy / cemetery loops. Boring, hot, sweaty. So humid that don't want to do anything after except a quick stretch in the shower. AM: 1:37' with 2x1 mi @ 6:28 + 0.5 @ 6:36 pace. Quit the rest of the workout. Too humid and HR was too high. Dewpoint above 72. Just slogged along through the rest. + 30 pushups, myrtl, stretch. AM: 1:21 easy. So hot. dew point so high again! + full myrtl & stretch. AM: easy 8 miles (68') + 30 pushups & myrtlAM: 20 miles. GREAT weather, happy to be out there. Really enjoyed the quiet shady spots on MLK. 17-18 @ 6:57 pace. 2:28:54 total for 7:27 pace. + 3' plank & full myrtlAM: 51' recovery + stretch
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PM: 5.5 easy-steady, cemetery loops at sunset. Nice. + stretch. PM: easy 4.5 in cemetery.
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9/2/2013AM: 13 miles easy + planks/stretch/myrtl. AM: 83' including 2x2 miles @ 6:45 pace. Heart and lungs were fine for this pace, but legs didn't seem too interested in turning over. + 30 pushups & yoga/stretch. AM: 92' easy + full myrtl routine/stretch. AM: 6.5 miles easy + 30 pushups & stretchAM: 8 miles easy / 66'. Crisp & beautiful out. + stretch and full myrtl routine. AM: 18-mile run in 2:22:30. (7:55 pace). Nice weather, flat course, but a shitty run and I'm not sure why. Legs felt ok, etc., just feel tired and stressed out this week so maybe that's why I wasn't really into it. + stretch. OFF- tired, feel sick.
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PM: Warm up/cool down + 10 x short hills workout with Philly Runners. 10.5 miles total in 1:21ish. Felt pretty good but wasn't pushing as hard as I should on the hills.
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8/26/2013AM: 92' easy, river path. 8:22 pace or so. Just kinda bleh. Didn't leave myself any time to stretch or do my usual stuff after. AM: 6.5 really easy (55' total) + 30 pushups, 3' of planks, full myrtl, and stretching. AM: 91' easy on river path. + stretching, mini-myrtl, some yoga & plank. AM: easy 56' (6.5) + 30 pushups, full myrtl, stretchAM: 74' easy, laps of the cemetery. + minimyrtl & stretch. AM: 20 miles- Kelly Drive & Wissahickon. 2:33:18 / 7:40 pace. very humid - my shoes were soaked by the end, but a nice breeze and not v. hot. Felt ok. Two ~20" water stops. +3' plank, mini-myrtl, & stretch. AM: easy 5 miles + stretch
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PM: 3 mi warm up/3 mi cool down, + 4.4 miles tempo @ 6:26 pace with Philly Runners. Flat, but it was 91*F so it wasn't easy. PM: 3.5 mi warm up/3.5 mi cool down, + 4.2 mile hill-tempo @ 6:31 pace with Philly Runners. + stretch
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8/19/2013AM: 85' steady at Wissahickon (11 miles @ 7:43 pace). First time really knowing my pace in a while. Nice to know it's not that slow. AM: 86' steady (a little over 11 miles) on Kelly Drive. Felt good but a few ham twinges. + full myrtl, 30 pushups, yoga. 7:45ish pace. AM: 92' easy + 2x3' plank & full myrtl. AM: 90' easy, it was hot. Did loops of the cemetery; soft/variable terrain was nice. Sore from yoga so just stretched after the run/ no myrtl or pushups. NO hamstring pain today. Whatever back alignment stuff we do in yoga is definitely making a difference. AM: 86' steady on Kelly Drive. No ham twinges. 90" plank + 30 pushups & full myrtl routine + some yoga after. AM: 18-mile run in 2:14:42 (7:29 pace), great weather, cool, easy to keep pace on the flat. Surprised this was so fast. + 6' of planks, myrtl, yoga moves after. AM: super easy 45' + 30 pushups & mini-myrtl.
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PM: 3 up/3 down, 4.4 miles tempo with Philly Runners @ 6:35 pace - pleasantly surprised by how smooth and easy this felt. Flat terrain makes a huge differences. + stretching.PM: 90' yoga class Forrest/Vinyasa combo. Really good class, super sweaty.PM: super easy 35' + a little bit of stretching
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8/12/2013AM: 90' steady + 30 pushups, full myrtl, & stretch. AM: 88' steady, davis hill loop, pretty springy. + 2x3' planks, full myrtl, stretch.AM: 90' easy. Leg wonky probably from not stretching properly last night. + 30 pushups & full myrtl. AM: 90' steady - leg felt good. Chilly!! + 2x3' plank & full myrtlAM: 18ish miles, easy-steady, 2.5 hour run. R knee hurt a lot in the last hour for some reason. + stretch & mini myrtl. AM: 6 easy focusing on form, + stretch.
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PM: chiroPM: really easy 6 milesPM: TP & stretchPM: 41' easy + stretch, then chiropractorPM: 7 mi easy focusing on form. Felt good. + 2x3' plank & full myrtlPM: 4 miles including 0.5 mi @ 3:10 & 1 mi @ 6:17, relaxed. Felt nice to turn over legs a little bit. Weird ham felt ok.
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8/5/2013AM: 1:40' easy. Legs ok, L leg/butt kinda weird. Weather was amazing. + full myrtl, stretching, tlc. AM: 1:51' run steady + 30 pushups & myrtl. Return of the midweek medium-long run!! Legs ok ish.AM: 1:41' easy-steady. + 6' of planks & full myrtl. AM: 90' easy-steady + 30 pushups & full myrtl. Legs felt good today, no twingies. AM: Steady 88' in Maine / pouring rain&tstorm. No stretching after. No twinges at all. AM: 2:01 steadyish + 30 pushups & stretch before cchi wedding!
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PM: chiroPM: 49' easy after work. Continually amazed by how much magically faster I am in the afternoon...PM: easy 60' + stretch & mini-myrtl
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7/29/2013AM: 6 easy + 30 pushups & full myrtl. L ham kinda tetchy. AM: 11 miles / 90' easy + 6' of planks & full myrtl. Kind of touch and go, was pleasantly surprised to hit 90 minutes!AM: 11 miles / 92' easy + 30 pushups & full myrtl. No pain, minimal wonkiness. AM: 11 miles / 90' easy + 6' of planks & full myrtl. AM: 11 miles / 94' easy + 30 pushups & full myrtl. AM: 15ish miles easy (2:05) + myrtl & some core. Downhills feel so terrible on my body -- need to avoid this route with all the downhills. The run was ok. Legs/ham/butt still do not feel in working order. R knee was killing me for some reason? AM: 10 miles easy + 30 pushups, TP, lots of hip stretching. L glute feels wonky but ham was ok.
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PM: Easy 6 miles / 49' + stretch. Felt good - pleasant!
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7/22/2013OFF for hamAM: 11 easy, L ham ok but not great. + myrtl & 30 pushups. OFF - hamstring caution.OFF. Still taking it cautious with hamstring. Was going to workout or something after work but ate pizza and drank beer instead. OFF. Did a circuit and some PT stuff, went on walks. OFF. Walking & PT. Ham feels fine. Hope it will be up for a test tomorrow.
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PM: 11 easy + myrtl & 30 pushups. ham weird the whole time. Other than that, this was my most enjoyable run in awhile. Got me thinking of fall... PM: 9 steady. Again, weather was so nice and I just wanted to fly, but L ham is too much of a problem. + myrtl, stretch, TP, heat. PM: 72' row including four sets of 5x10-15 strokes hard. It was ok, but I'd rather run. Luckily this didn't bother the hamstring at all... probably was good for it, actually.
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112015km row. 31
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7/15/2013AM: 75' easy.AM: 75' easyAM: 63' easy + 30 pushups. L ham tight all day after... ugh. Probably need new shoes. AM: 75' easy + myrtl. L ham a bit better today. AM: 90' easy + 30 pushups. Myrtl, TP, stretch. L ham bit weak but OK overall. Ok during work & hiking around. AM: 2:16 / 16 miles easy + 6' total of planks. + myrtl, TP, streching. L ham tightened up a bit @ 48' in, but I massaged it out and pretty good after. Pleasant run. AM: 10 miles / 85' easy + 30 pushups. Legs didn't want to turn over. Ham hitch.
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PM: 52' easy + 30 pushups & myrtl. L ham a bit tight, nervous about pushing things tomorrow at Summer Series. PM: 1.5 up, 1.5 down, relaxed 5K in 20:46ish. It was 93*F. Just wanted to cruise and win as easily as possible. Ham loosened up fine.
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7/8/2013AM: 8 miles / 65'. No stretching after, no time. Almost didn't make it out of bed for this one. It will be nice when early AM fieldwork is over for the summer & I can stop getting up before 4am!!!OFF - felt crappyAM: 8 miles easy / 67' + 30 pushups & myrtlAM: 8 miles easy + myrtl. Feels ridiculous to say, but it was so nice to be able to sleep in until 4:45 am today. OFF - so dark in the morning, just dreaded it and wasn't excited about running. May as well go hard or go home with this rest week, I guess...AM: 65 ' / 8 easy + 30 pushups & myrtl. Felt tired and bad, wanted run to be over. Took a nap later on. Head aches and just feel crappy.AM: 65' / 8 mi easy + 6' of planks. Felt a bit better today. Already dreading a week of 4 am runs. Hope my motivation returns.
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PM: skipped Summer Series, not feeling good. Bad headache.
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7/1/2013AM: 75' w/ last 35' @ 4-1 fartlek. + myrtl & 30 pushups. AM: Soo tired. With so many fun visitors, it's been way harder to force myself to bed at a decent hour and then wake up for 3:45 am runsAM: Same deal. Just didn't feel like dragging myself out. 4 on the 4th race: I really sucked! 5th female in 26:05 (6:32 pace). Last year I was 2nd in 25:12 (6:18 pace). It was hotter this year and I didn't feel like hurting up the hills. Didn't have any fight... phoned it in for the last 3 mi. Chalking this up to a mental aberration and not some randomly huge fitness loss. + 3 up, 3 down for 10 total. AM: 8 mi easy in 68'. Hot, humid, stuck to the flats. + 30 pushups, myrtl, & 6' of planks. AM: 92' run pushing the uphills. Downhills do not feel good. Otherwise felt ok. Hot & humid but alright. AM: 50' easy + 6' of planks, 30 pushups, & myrtl
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PM: easy 4 miPM: Easy 7 miles + 6' of planks & myrtlPM: Easy 3 milesPM: 4 mi easy
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6/24/2013AM: 83' easy-steady. Tightness in R ham again, dissipated toward the end. AM: 75' easy. Ham niggle comes and goes. OFF - heat, trigger points in piriformis, rest! Want to take care of hamstring before it blows up into something bigger.AM: 11 mi easy-steady. Felt good - ham was fine, but a bit of weakness in the last 20' or so. + myrtl & 30 pushups. Work got pushed back until 7 am - such a nice surprise to be able to run a little longer and take care of myself after. AM: 11 mi/ 90' in the rain. R ham a bit weak after, but OK. Nice, fun, got soaked. Birds got canceled due to the rain, so i had more time to run and didn't have to be in to work until 8am!! Also did trigger points & core. AM: 2:21 run - Davis Hill & Pemi. Nice, humid but cooler. + 30 pushups & myrtl. My first run over about 15 miles in a while. AM: 1:30 run / Stritch. Easy & nice, no complaints from the hammy.
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PM: 8 mi / 67' easy on Potter in a brewing thunderstorm. Wasn't a good idea to run on that hilly road with a ham problem on the rise...PM: 42' easy-steady @ TMCC. No time to stretch/myrtl between that and the birdwalk, so it tightened up a bit on the walk, but took care of it later.
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6/17/2013AM: 73' easy. Love morning runs - so worth it. AM: 75' / 9 mi easy. AM: 7 really easyAM: 76' easy-steady. R hip a bit tight. AM: 74' easy. R ham feels weak and wonky. AM: 2:05 run on Stritch; felt pretty good. AM: Nice easy-steady 90' on Stritch, + 30 pushups & myrtl
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PM: 7 mi in 58'. Knees a bit creaky at first. + 3x10 pushups.PM: Whitaker Woods 5K in 20:19, little slower than last week but same scenario. Hams tightened up right after. The 20+ 5K is annoying to see, but the course is really hilly... + 2 mi warmup/2.5 downPM: 4 mi really easy + 30 pushupsPM: 4 miles nice and easy; cruising. Very nice.
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6/10/2013AM: 9 mi in 75'. Sooo tired. AM: 10 miles / 1:23 easy. Pouring rain so work was pushed back to 7am. AM: 5 easyAM: 76' steady. Felt good and way more recovered than yesterday. AM: 74' easy-steady + a quick myrtl. Did a lot of trailwork later at work; tired!AM: 89' easy on Stritch + 30 pushups. AM: 2:02 on Potter Road & 153. Felt good; tried to press the uphills. 6' of core & myrtl
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PM: 6 mi easy in 49', + 30 pushups. PM: 5K at Whitaker Woods Summer Series in 20:16. This will be good speedwork. I am evenly matched with another girl there, good to have someone to push with. The downhills hurrrt. 0.5 mile warmup, 1.5 cooldown. PM: 6 easy + 30 pushups. Felt kind of sore from all the hill running yesterday?PM: Kearsarge hike
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6/3/2013AM: 5 mi / 41' easyAM: 9 mi in 72' with 4-1 fartlek. So glad I did it in the morning. Dragging myself out after 12-14 hours at work is much harder than AM running. AM: 11 mi in 91' + 30 pushups & myrtl, + 4x30" planks. Felt good.AM: 15.2 miles @ 7:40 pace. First time I have worn garmin in a while. Hard to get consistent signal out here to begin with, and it's so humid and hilly that I don't really want to know. I guess this pace is OK for all the hills.
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PM: 1:40 steaady + myrtl. Potter rd., - hilly. Sunny, breezy, perfect. R knee a bit achy after.PM: Potter road out-and-back again, in 1:42. R knee hurts on the downhills. Too bad, because the uphills around here are really great for me. + 30 pushups & myrtl. PM: 8 mi / 66' easy. Legs felt so heavy and leaden. + 6' of planks. PM: 64' / 8 mi easy-steady. + 30 pushups & myrtl.
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5/27/2013AM: 1:23 easy + 6' of planks, streching. AM: 7 mi easy + quick myrtlAM: 8 mi with 4/1 fartlek pickupsAM: 42' easyAM: 12 miles really slow (1:40) at 10 am. It had already gotten really hot (95*F). I wanted 15 but cut it short after dragging ass in the last three miles. + 30 pushups & myrtl
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PM: 60'/7 easyPM: 92' easy + 30 pushupsPM: 8 mi + 2x3' plankPM: 4 miles easyPM: 8 steady / 64'. Nice!
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5/20/2013AM: Work didn't start til 6:30 am, so I squeezed in a run. Easy 50' + 30 pushups.AM: easy 80'. Pouring rain & chilly, but a nice run. Knees felt good. AM: 1:58 run + 30 pushups & myrtl. Cool & sunny; nice.
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PM: 1:40 easy-steady, Pemi rd. Knees a bit creaky but ok. + myrtl. PM: 90' eeeeasy. + 30 pushups & myrtl. Rainy. Back and forth on Mudgett.PM: 87' steady with good hills. Felt peppier today. No stretching or abs. PM: 91' lunch run. Nice. Downhills feel so awful, but I love the uphills. No stretching after, oops. PM: easy 40' lunch run
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5/13/2013AM: easy 7 mi + 30 pushupsAM: 2 hour run. Cold but then nice out. Solid, hilly run. + myrtl & 30 pushups.
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PM: easy 5 miles + core routine & myrtlPM: 12 mi easy in 1:40 + foam & myrtl. R knee creaky from walking in the woods all day, adjusting t boots?PM: 91' easy + 2x3' & 20 pushups. Slow & achy but better than yesterday. Feet feel tired.PM: 90' steady on the hilly dirt roads. Felt nice, really enjoyed pushing the uphills. + quick core routinePM: 90' steady lunch run. Nice, sunny, very hilly. + 15 pushups & some half-assed stretching. PM: 65' easy + 6' of planks & myrtl.
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5/6/2013OFFOFFAM: about 7 miles of literally running around the city doing errands, but it was really easy and split upAM: easy 50' / 6 miles + 20 pushups & myrtlAM: 52' easy + myrtlAM: 63' easy + 30 pushups
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just walking and stuff. sore!lots of walking like usualPM: 45' easy + 3' core hold & 20 pushups
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4/29/2013OFF. It was rainy and I felt headachy, no desire to run. AM: easy 9 miles in 73' with a few pickups thrown in. myrtl + 30 pushups. AM: easy 8 miles in 67'. Felt tired and head-rushy the whole time; didn't go away over the course of the run & didn't feel energized after.AM: easy six miles in 49' + 30 pushups & myrtl. Didn't feel very good or mentally alert. AM: easy 3 to and 3 from expo, broken up. AM: easy four miles + 2 strides. Felt fine during run but weird, tired and crappy after, like I just want to sleep. AM: Broad Street Run. 10 miles in 62:44 (6:16 pace). Perfect weather, flat course, probably a slight tailwind... basically the fastest conditions I can imagine! Unofficial PRs from 4 miles onward. 17th AG, something like 40F overall? +2 mi warmup & 3 mi cooldown. Fun race and distance!
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PM: Easy 5 miler. Sunny & pleasantPM: easy 5 miles. Light and pleasant, felt the best I've felt all week.
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4/22/2013AM: 1:26' run / 11 miles + myrtl & 30 pushups. Felt good.. it was cold again thoughAM: Kelly drive loop in 1:47, faster in the 2nd half with some pickups. + myrtl & stretch.AM: easy 65' + 30 pushups & myrtlAM: easy 6 miles + myrtlAM: 7 miles easy + 30 pushups & myrtlAM: 1:22 run + mini myrtl, then rushed off to the Penn Relays. Felt quicker/harder than it actually was (7:27 pace...)AM: easy 80' out and back to Penn's Landing. Very pleasant, perfect day & legs felt good. + 30 pushups & myrtl
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PM: easy 50' + stretchPM: 3 mile warm up & cool down, 4.2ish-mile hill tempo with Philly Runners in 27:40... way slower than last time. Oops! Didn't feel great on this run (period stuff).
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4/15/2013AM: easy 66' + 30 pushupsAM: really easy 89'. Ugh. Did not feel good, feet seemed glued to the ground.AM: 11 mi in 1:25 + 30 pushups. Started picking it up in the second half with 1/2 mile hard, a jog, then two miles of 2:00 on/2:00 off. Felt way better to move fast instead of giving in to dragginess.AM: easy 50' / pleasant, through a new area. +30 pushupsAM: easy 5.5 mile run to go pick up my bib for tomorrowAM: 4 miles warm up, 5K Clean Air race, 18:43 / 4th female (5:56 / 6:12 / last 1.2 6:37). Pancake flat out-and-back course, good weather. First half in 9:27, second half in 9:17 for a ~20 second PR! First time going under 19:00. Cool!! + 4 miles cool down. AM: easy 6 miles recovery + 20 pushups. Want to make it a habit of really taking it easy in both intensity and volume the first few days after any race. I've made the mistake of not respecting this in the past, and it never ends well.
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PM: Easy 3+3 to and from classPM: Philly Runners 10xhills, + the Boston run after. Good mix of hard and easy running. 1:45 total.
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4/8/2013AM: Draggy 63'. Oof. Not the best feeling. AM: 12 mi with 2nd half 4/1 fartlek. Felt so sluggish at beginning. It was hot out! + 30 pushups & myrtlAM: 91' with some lemon hill pickups. Pleasant. +20 pushups & myrtlAM: 53' easy, R knee tweakyAM: easy 1:28. Rainy & windy, but kinda nice anyway. AM: 2:21 run /18 miles easy-steady. First longer run in a while! Sunny and pleasant. + myrtl & 30 pushups.
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PM: 3.5 mi warmup & 3.5 cool down. 4.2ish mi tempo hills in 27:18, maybe 6:40 pace or so? Feels good to run faster.PM: easy 5 miles through the city
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4/1/2013AM: 6 miles easy + myrtl & 30 pushupsAM: 1:45 run/lemon hill laps + some hill pickups. felt good, enjoyable. + 50 pushupsAM: easy-steady 90' + myrtlAM: easy 50' + myrtl. + 30 pushups slowAM: 15 mile run in 1:57. Felt tired from hills last night, but thought this might be my only opportunity for a longish run this weekend so wanted to get it in. + myrtlAM: 54' easy before early field trip
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PM: 3 miles easy to class, 3 miles easy back. PM: 10 miles including 10x hill workout with Philly Runners. Didn't push it too hard, but somehow felt so jello-legged after! Good, need to keep up with this stuff. + 20 pushups slowPM: 14.5ish easy-steady w/DS. So nice out. Awesome.
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3/25/2013AM: easy 58' / 7 miles, + myrtl/stretchAM: easy-steady 90' + 50 pushups & myrtlAM: 90' easy to Delaware River and back + full myrtl. Nice!AM: 6 miles easy, felt good, + full myrtl & 30 pushupsAM: 14 miles easy-steady in 1:48 + an extra mile super easy tacked on at the end. + myrtl. shorts and a tshirt! AM: 50' easy + 30 pushups & myrtlAM: 11.5 miles easy w/DS, 7:50ish pace
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PM: 4 mi/34' easyPM: 10.5 mi including ~3.5 mi warm up, 3.5 mi cool down, and about 4 miles of group tempo/hill work. + 20 really slow pushups.PM: 50' easy + 20 pushups
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3/18/2013AM: Suuuuper easy 35' + 50 pushups. Somehow I'm really really sore, probably from standing outside in the freeezing cold shivering for an hour after the race, drinking a few beers but only eating a junk granola bar, and then cooling down. Dumb.AM: Really easy 35' again. L ham feels tweaky. Feel like an idiot for not taking better care of myself after the race.OFF - Playing it safe. Heating pad on the ham. AM: Really easy 7 miles. Ham felt fine but felt tired and not happy to be out there. Snowy and cold. AM: 14 miles in 1:45 (7:30 pace) + 1 mile easy to grocery store = 15 total. Felt good, happy, back to normal. + 50 pushups/myrtl AM: 15 miles again, easy-steady, 2 hours flat / 8:00 pace. AM: 11 easy @ Forbidden Drive, maybe 8:20ish pace. Nice, lovely, felt good. + 50 pushups/myrtl
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PM: Easy 4 miles when it was sunnier. Ok but not great.
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Training
Philly 2013
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