Rite of Summer

Last night I did a sunset run to Lake Michigan and back over the dunes. Time was 25:37, which is one of my better times all-time. My PR of like 21 something the year I had the XC team up is untouchable. Reached the lake in 12:10, but veered north on the way home somehow. Overall it was a good run. I've now done this every year since sixth grade.

9 miles easy @ Silver Lake

Great run at the lake this morning with Raj.  We celebrated together at mile 6.75 when I hit the 300 mark and earned the T-shirt.  The descending splits were Raj's idea.  His foot has been hurting so he wanted to start out slow and see how he felt.  We both finished really strong and felt good.  Splits:  10:31, 10:22, 10:08, 9:55, 9:52, 9:52, 9:31, 9:39, 9:02.  Total time 1:28:51. 

5 easy at Silver Lake

It feels great to be back at the lake.  A change of scenery can really help when you're running.  I thought about dad the whole time, since I had to do the run by myself with him being in China.  I got a late start, so it was pretty hot when I finished.  Nothing like Bloomington though!  My total time was 48:50.  Splits:  9:57, 9:48, 9:49, 9:35, 9:39.

easy 5

Easy five this afternoon on the treadmill. About 7:45 pace.

Easy 5

I did an easy 5 on the treadmill this morning.  My legs were tired from yesterday.  I did an easy pace, 10 minute miles.

easy run

4.2 easy this morning before my 8 a.m. class. 31:05. I was planning on going farther but got the spell at about 3.5 miles in and it's a good thing that the house was nearby. I prairie-dogged the last .5 mile and then dropped about a six pounder in the basement facilities.

Speed Workout @ IWU

6 x 1000m with goal of 5:20 each, with 2:30 rest in between.  Very hot day, and I was breathing harder than I can ever remember.  I couldn't really feel my legs most of the time.  It was exhausting.  I didn't think I could do 6 of them, but with coach Chippens on-site, I knew I had to finish!

My splits:  5:01, 5:10, 5:12, 5:21, 5:22, 5:30.  A wee bit inconsistent...

Speed workout

6 x 1000 repeats w/ 2:00 standing rest at IWU track. 3:28, 3:27, 3:28, 3:31, 3:33, 3:31. AVG=3:29.6. Happy to have the average under 3:30. When I ran this workout on July 21, I averaged 3:32 and did just five of them.

It was hot today, mid 80s. Went in early evening. Did it with LRC. She needs to work on her pacing!!!

Mile warm up and mile+ cool down. 5.75 miles total.

Easy run

6.6 easy this morning at 6 a.m. 50:19. Nice and cool to run.

Easy 5

Did another morning run and really noticed an increase in energy with the cooler temperature.  Ran 5 miles and tried to maintain a steady pace, but didn't do that well.  Pacing is apparently not my strong suit.  Splits: 9:20, 9:45, 9:49, 9:58, 9:38.  Total time: 48:22.  Probably a little fast for an easy run, but I didn't feel like I was pushing it too much.

Another near puke

8.4 tempo run in 54:49 (6:31.5 ppm). Did the 4.2 loop around the block twice. First loop was 27:30, second loop 27:19. I ran hard the last half mile to try to break 55, and that made my stomach a little uneasy at the finish. First mile of first loop was 6:30 flat, first mile of second loop was 6:30 flat. Made it to the corner of streid and irish grove in 19 minutes flat on the first loop and 19 minutes flat on the second loop. Ran really even pace the whole way. Best morning yet for running, under 60 but still quite humid.

8 mile run - up tempo

I felt good this morning when I did my run.  It was nice and cool at 6:30 a.m. when I left the house.  I think the temperature really helps in terms of my energy level.  I still have problems with pacing myself, as evidenced by my splits.  Chip said to try and keep it up tempo, around 9:40 per mile.  My splits were: 9:17, 10:03, 9:30, 9:29, 9:22, 10:02, 9:41, 9:00.  Even though my splits were not consistent, overall they were pretty fast, so that makes me happy.  Total time:  76:41.

4 easy

Ran 4 easy tonight with Raj.  Felt like crap.  Calves still sore from Saturday.  Had no speed at all, even if I had wanted to.  I am exhausted from the weekend.  I need to get back to work where I can sit around all day!  :)  Time 40:53.  Going to meet with dietician at 7:00 p.m. Monday.  

Workouts

LISA:

Monday: 8 miles up tempo (shoot for 9:40s or better)

Tuesday: 5 easy

Wednesday: 6 x 1000 w/ 2:30 standing rest in between. Shoot for sub 5:20 each. That's 1:04 per 200 meters or 2:08 per lap. Pace yourself accordingly.

Thursday: 5 easy

Friday: Mile warm up, 20 minutes hard, 2 mile cool down

Saturday: 5 easy

Sunday: 9 mile long run, easy.

Eureka trail run on Saturday

Eureka Trail Run. Mile warm up, appox. mile cool down. 5 miles total. Not sure on time yet. Race results haven't been posted. I was second in my age group. I think my time was around 19:54. Course was quite slow with several sharp turns and narrow paths. It was horribly humid out. Had a hard time breathing.

update: title is linked to results

Eureka 5K Trail Run

Saturday's race sucked.  It was very hot and humid, and I forgot how hard a trail run is to do.  I never really felt like I had my breath.  I was tired from the very first steps.  The course was full of twists and turns, wet grass, steep hills, and tree roots.  It was fun though.  I really felt it in my knees.  After .77 miles on the Garmin, I said to myself, "thank God this is only 3 miles."  I need to do a lot of work before the 8 mile trail run in October.

My time was pretty bad 30:51.  You really cannot compare a road race time to a trail run time, but it still seems pretty horrible.

easy run

2.4 easy in 17:31. Ridiculously humid. Felt ok though. Would like to break 6 minute miles tomorrow.

5 miles easy

It was pouring rain when I got home from work, so I ran on the treadmill.  It wasn't too bad.  I decided to up the pace since I was running on the treadmill, and did 9:30 miles.  I am also conserving for Saturday's race.  My goal is to beat Chip -- KIDDING! ha ha

easy run

easy run at lunch. 4.2 in 30:03 (7:09 ppm). Conserving for Saturday.

Track Workout

I did 3 x 2000 @ IWU track with 3:00 standing rest in between.  Also did one mile warm up and cool down.  First 2000 was 10:45, right on target!  The second 2000 was even faster, 10:36.  I must have blown my wad though, because the last one was 11:08.  It was very hot and humid.  I kept hoping it would rain, but no luck...  I'm sure I would have done the last one under 10:45 if Raj would have been there.  He always pushes me on the track workouts, but he went to the movies tonight with Nathan instead :(

Long intervals

There was a high of 88 today in Bloomington and I think when I ran at 4:15 it had just about reached that point.

Did 1.25 mile warm up, then 3 x 8:00 hard with 1:00 jogging rest. Same as last Monday, but I think I made it a tad farther this time so that is good I guess. Probably just fresher though, but the heat could be an equalizer. I'm surprised I made it farther because I was really dying in the heat. Total was 6.6 miles in 44:31 (6:44 ppm). Last week my time was 45:43 for the same course.

Took a shower as cold as it could go afterward and that felt great. My weight was 167.5 after the run, the lowest it's been yet and two pounds less than after yesterday's run. I must have lost a lot of water.

Workouts

LISA:

Wednesday:

3 x 2000 w/ 3:00 rest. 1 mile warm up and cool down. Shoot for 10:45 each.

Thursday: 5-6 easy

Friday: 4-5 easy

Sat: Trail run

Back in the saddle

Ran 6.6 tonight in 46:35 (7:03.5 ppm). Felt a bit rusty after taking a four day layoff to fight a cold. It was also very hot. Previous run was last Thursday night at Silver Lake, six miles in about 44:30.

8 mile run

Too hot outside, so I did a nice 8 mile run on the treadmill while watching Law & Order: Criminal Intent.  Set the pace at 10 min. miles, and felt good the whole time.  Walked about a quarter mile before and after run also.

4 mile run

I did a 4 mile run today before heading off to St. Louis.  It was WAY too hot to run, but it was my only chance of the day to do it, so I sucked it up.  It felt like it was 90 degrees out there, but it may have only been 86.  In any event, I was HOT and I had to run fast because I was in a hurry.  My time was 39:18.  Splits were 9:44, 9:49, 9:56, 9:51.  Looking forward to a cold drink...

Long Easy Run in Central Park

Long easy run in Central Park.  We went 8 miles.  Did a 6 mile loop and then a 2 mile loop.  There was a race going on, so it was fun because part of the time we ran with racers on the course.  It was hot, and I was pretty exhausted when it was over.  In fact, it's the closest I've gotten to fainting in the last few years.  I thought my legs would be fresh since I skipped running the last 2 days, but they still felt heavy.  My cardio was fine though.  I decided to run slowly and do conversation (a.k.a. "fat burning") pace.  I didn't have my ipod and Raj and I talked the whole time.  There were some pretty big hills on the course too, which surprised me.  I'm now headed for the shower and the world's best breakfast at Norma's.  (Yesterday I had chocolate french toast with whip cream, strawberries, and chocolate syrup...Good thing I ran 8 today!)

Total time 83:58.  Nice and slow!

Hershey Hills

Did Hershey Hill run tonight with usual routine.  Assignment was to do 2 full+2 half+2 full.  Splits were 4:07, 4:16, 2:14, 2:14, 2:13, 2:14, 4:13, and 4:21.  I was exhausted afterwards.  Jogged there and back.  Total miles 8.35.  Total time 82:09.  Looking forward to taking a couple days off and enjoying NYC this week-end!

Hershey Hills

6 hills this morning, 3:01, 2:53, 2:55, 2:53, 2:52, 2:49. 1.2 warm up and cool down. 8.4 miles total in 62:02 (7:23 ppm).

Am pretty exhausted now and shin is sore. Temp rose 10 degrees through the course of the run. Lost 5 lbs. from the run.

easy run

Ran 3.6 miles in 37:40.  Felt like my body was begging me to stop the whole time.  My knees were killing me and I could barely pick my feet up off the ground.  I think my last 3 runs have finally caught up with me.

Morning run

6.6 easy in 48:30 (7:20 ppm). Felt fine.

2 easy + 2 hard + 2 easy

It was a great night to run.  The weather this week is the coolest I can ever remember in August in the last 14 years in Central Illinois!  I think it was in the 60s when I ran at 7:30 tonight.  I felt really good during the run, which was surprising to me given I raced Saturday and ran over 8 miles yesterday.

I am finally getting the hang of "pace" I think.  I told myself ahead of time I wanted to do 10:00 mm on the "easy" and 9:00 mm on the "hard" and I did a pretty good job of sticking to it.

Splits: 10:03, 10:09, 9:09, 9:00, 10:00, 10:06.  Total time 6 miles in 58:39  :)

Long intervals

1.2 warm up, 3 x 8:00 hard w/ 1:00 jogging rest, about 1.3 cool down. 6.6 miles total in 45:43 (6:55 ppm). Stuck to the grass most of the time to save shin.

I've gone 28 days now without taking a day off.

Workouts

Dad:

Monday: off

Tuesday: off

Wednesday: run the entire length of the Great Wall of China, alternating hard and easy at every guard post.

Lisa:

Monday: 2 miles easy, 2 miles hard, 2 miles easy

Tuesday: 5-6 easy

Wednesday: 2 full hills, 4 half hills, 2 full hills

Thursday-Monday: Run what and when you can.

Sort of Long Run

Ran 6 miles this morning about noon. Big mistake. The "sand fleas" and "flat-landers" were out in full frenzy with their jacked up Ford 1500s, huge dualies, and customized paddle-wheeled sand throwers. However, I avoided diarrhea, branches in the forehead, and close calls with the sand maniacs. Total time was 59:10 (9:52 ppm). Mile splits were 9:52; 9:40; 10:00; 10:00; 9:50; and 9:48. Motivation is still an issue when running alone. Hopefully, when this trip is over I'll be able to concentrate on the goal which is to beat last year's 1/2 marathon time by 1 minute per mile.

Long Run

Ran 8.25 miles this morning.  Felt fine.  No diarrhea, no stabbings, no near car fatalities.  I saved those for  Chippens.  I took it really easy.  My goal was to go long and build up the miles because I'll be in NY this week and it will be hard to get miles in later in the week.

Total time was 85:49.

Long run

10 miles this morning in Bloomington. 1:16:55 (7:41.5 ppm). 37:24 at 5 miles.

Pretty much felt like crap the whole time. Shin and IT band were flaring up. Miraculously, they stopped hurting after six miles, but then with about two to go I got "the spell," which for those of you who don't know is uncontrollable diarrhea. Go faster and it gets worse, go slower and you've got to deal with it longer.

Came back pretty slow. Nearly got hit by a car pulling out of a driveway and also stabbed myself in the face with a tree branch that I didn't see until it snapped off on my forehead.

Cornapalooza 10K

I had a really good race today.  It was nice and cool (approx. 70 degrees) and there was a light rain, so that really helped.  The race was very well done, and had water at every mile.  I really had a good time doing the race.

My time was 56:03.  My splits were 8:58, 9:11, 9:23, 8:52, 8:56, and 8:46.  I am especially proud of the fact that my times were FASTER for the last 3 miles of the race.  I am building up a good base I think.

I got 2nd place in my age group, and I think I was maybe the 5th or 6th female overall. 

Cornhole 10k

update: post title now links to 10k results

I had a good race today at the Cornhole 10k. Time was 37:26.2 (6:01.5 ppm). Splits were 6:05, 12:13 (6:08), 18:26 (6:13), 24:25 (5:59), 30:23 (5:58), 36:13 (5:50). Last mile may have been a bit faster, don't really remember. I think these are pretty close.

1st overall! Felt good. Drizzly and cool, so good conditions. I think that helped a lot. I felt pretty good today.

I won by about 26 seconds. There was a guy right on me through 3 miles, I could hear his footsteps, but then I picked up the pace.

My second 5k was in about 18:25, which is faster than what I ran the Asparagus Run, just six seconds slower than the baby food race and only 17 seconds slower than the pirates regatta.

3 miles up tempo/easy/up tempo

Ran 3 miles this morning at the lake. First mile was up tempo in 9:33; second mile easy in 9:57; and third mile up tempo again in 9:27. Total time was 28:57 (9:39 ppm).

easy 2 miles

Ran 2 miles easy at Silver Lake about 1 p.m. Too warm and too much traffic to try to go further. Also, the intermittent sharp pains in my right knee came back. After 2 days off that is a mystery. Total time was 19:43 (9:46; 9:57). Hard to concentrate with a trip to get ready for and no race on the horizon.

easy run

Another 4.2 easy this morning. Tuning up for the Cornhole race. Time was 30:17 (7:12 ppm). Shin is sore.

Goal for tomorrow is to break 40, that's 6:26 pace. If I ran a great race, I think have an outside shot at breaking 39, which is 6:16.5 pace. Depends on course and conditions as well.

First run in Bloomington

Around Lisa's "block" after I arrived tonight. Not sure exactly how far it is, but I'm estimating about 4.2. Ran 29:10, or about 6:55 pace.

Easy Run/Walk

I did the treadmill this morning and just took it easy.  I ran/walked about 3.5 miles.  I had to be careful because I have the metabolism test tomorrow.  

Hershey Hills - 8 mile run

I ran 8 miles tonight.  Total run time 78:59.  I used the same method I have done before with hills -- run there, do the hills, then run home.  I also turned off the clock and took a drink break before each hill.  I think I might have rested a little longer this time between hills.  Not sure.  Might have been up to 30 seconds at times.  I felt really good tonight, even on the last mile home I felt strong.  My goal was to do all hills in the 4:20s (or lower) and I met my goal.

Half-mile hill times:  4:11, 4:20, 4:23, 4:26, 4:20, 4:16

Tomorrow I have to go very light.  I am not supposed to run 24 hours before my metabolism testing (which is scheduled for Friday morning).  I asked the guy if I could do a few easy miles if I got up and did them early, and he said it was o.k., but to go very easy.  I guess they don't want any lactic acid built up or something.  Who knows.  I might just run without the watch tomorrow so I don't try to push it or anything.  I cannot trust myself not to try and push it. Pretty pathetic huh...!

Last run in Bellaire

8 M-88 hills this morning. 1:54, 1:53, 1:53, 1:54, 1:52, 1:54, 1:51, 1:50. Left at 7 a.m. 61 degrees and foggy so about 100% humidity. Cool enough though where it didn't really matter.

Happy I ran the last four faster than the first four, and my overall average was faster than last week. 7.15 miles total in 52:26 (7:20 ppm).

4.2 miles up tempo

After some serious groin stretching I ran 40 minutes up tempo. The temp was 70, but the humidity 90%. I think this may have been the most humid morning of the summer at the lake. Groin loosened up after 1 mile or so (9:35) and felt pretty good after the 2nd mile (9:20). The humidity started getting to me in the 2nd half of the run, and I didn't have the pace I wanted. I finished 4.2 miles in 40:22 (9:36 ppm). The positive thing is I was able to put forth a good effort with minimal tightness in the 2nd half. I'm sure I would have gone faster with Lisie pushing me, however.

Total miles for August is 19.4.

Easy 6

It's election day here in Antrim County. The town was abuzz with activity when I did my easy 6 this morning in 43:09 (7:11.5 ppm). The incumbent sheriff has put up a large sign in the back of a pickup truck in a parking lot quite close to my polling station. I might ask him if that's not illegal. I thought there was a law about that. He's apparently saving his best dirty tricks for last.

73 and 88% humidity when I left this morning at 8 a.m. Very uncomfortable running weather. I took a cold shower and I'm still sweating.

5 miles easy

Did 5 easy this morning.  It was raining and I spent 45 minutes talking myself out of running, but then Raj yelled at me and told me to just go and get it over with.  It's amazing at how good I am at thinking of all the reasons why I should not run.  Anyways, I went.  Did 5 miles in 50:38.  My last mile was the fastest at 9:55.  All the rest were over 10 mins.  I'm not sure why I'm so slow lately.  I told Raj I've lost my speed, and he said that I was crazy and sounded like dad!  I guess the apple doesn't fall far from the tree :)  I am going to try and have a better attitude tomorrow when I do hills.

Near puke

I came as close as I've come in a very long time to throwing up this morning after my workout.

I ran 4.5 easy (32:02, 7:07 ppm) followed by 2 hard. My first hard mile was 6:08, and I was laboring, but I did good and finished with a 6:06 mile for a total time of 44:16 (6:48.6 ppm). Then I nearly puked.

I'm really happy I was able to run faster on the second mile, not only because it's the second mile, but because it finishes on a good sized uphill. Probably would have been close to 6 even on a flat finish.

I've been running in the afternoons but I decided I'd better run in the morning today because it's supposed to get up to 88 degrees here. Glad I did.

This workout is deceptively hard. You wouldn't think it'd be that hard by looking at it. I'm so pleased with myself for thinking it up!

6 mile run

My assignment was 4 easy + 2 fast, but I could not do it.  This is the first work-out where I have not been able to do what I was supposed to do.  My legs had nothing left from yesterday, and my calves and knees were really sore.  I wanted to just quit and walk, but at least I did not stop and ran the full 6 miles.  A bug flew into my mouth during the last mile and I stopped and went to someone's sprinkler and tried to wash out my mouth.  That's the extra time on the last mile.  It was really disgusting.

My splits:  9:37, 10:07, 10:07, 10:07, 9:58, 10:16

June and July mileage for Charles D.

June: 65.7 miles
July: 99.0 miles

8 mile run

This is just an addendum to Lisie's post. My mile splits were the same as hers except my 7th mile was 10:04 and the 8th mile was 10:12. I think I could have done better, but as luck would have it I got a very bad cramp in my left groin at mile 2. I almost stopped because I started to limp badly. I continued to run, but the knot never completely went away, and it affected my left knee due to a change in my foot plant to try to take the pressure off my groin. I was able to stay with Lisa until the beginning of mile 7 when the cramp became very bad again, ironically at the same point it came on going out. I debated whether to stop, but I continued and told Lisie to not hold back for me. I iced both my groin and knee afterward and took 2 ibuprofen. The groin is very tender to certain movements. This is the first significant injury I've had this season. I think I did too much sitting in the car yesterday. Total time was 79:26. 1 minute and 1 second behind Lisie.

9 mile run

Long run in Bellaire this morning. It was 59 and foggy when I started and 70 and clear when I finished. Ran 9 miles pretty good this morning. Did the 3.5 mile loop twice and tacked on two more. Ran pretty consistently. First 3.5 was 25:00, 50:02 at 7, and then last two miles were 14:00 (7:11, 6:51) for a total time of 64:02 (7:06.8 ppm).

This was definitely my best long run of the summer. I felt a lot more fresh than in previous weeks, probably because I didn't run a race and then swim and run around in the sand all day the previous day. Probably shouldn't have finished with a 6:51 mile, but I just wanted to be done.

8 mile run

Dad and I ran 8 miles this morning.  The weather was nice and cool when we started, but got pretty hot towards the end of the run.  We stayed together through the first 6 miles, then dad got a killer groin cramp, and told me to run on ahead.  I felt really good, and enjoyed the run.  My legs felt good the whole time.  I am still sick, so I felt a little "raspy" breathing, but overall I was strong.  I ran pretty fast the last half mile, since I had some energy left.

Splits:  mile 1 (9:54), mile 2 (9:48), mile 3 (9:53), mile 4 (9:58), mile 5 (9:48), mile 6 (9:41), mile 7 (9:44), mile 8 (9:31).  Total time 78:25.  Dad was about a minute behind me.

June/July mileage post

I went through my journal and added up all my miles for June and July.  From June 1 -30 I ran 61 miles.  From July 1 - July 31 I ran 99.25 miles.  If I would have known I was that close to 100, I would have run an extra .75 one of the days!

The last week I've felt pretty worn out.  I think my ideal week is running 5 times and doing about 25 - 30 miles per week.  I've been sick this week though, so that could be part of it too.  One of the things that I have enjoyed the last few weeks is doing some of the track workouts and the other runs that vary time/pace.  That helps keep me from getting too bored and burned out.  I also have gone through the calendar and scheduled races every 2 weeks for the month of August and September.

3 miles easy

Ran 3 miles easy this morning at Silver Lake. First mile was 10:05; 2nd mile 10:35; and 3rd mile 10:07. I think the 2nd mile is long, and I will double check tomorrow with Lisa's GPS. However, I did slow down a bit because the sharp occasional knee and leg pains cropped up in the 2nd mile. I adjusted my foot plant which helped. Total time was 30:47 (10:16 ppm).

Man vs. Hill

Great story on Olympic athletes using hill training.

over 40 this week

3.5 in a.m. in Bellaire in 25:48 (7:22 ppm). Run puts my weekly mileage up to 41 for this week. First time over 40 for a week in two years. Right shin is killing me though. Starting to cause me some concern.

thyroid

Found my thyroid results from 7/17/07 and my TSH was 0.811 (normal is 0.340-5.6). It's up to over 2 now, so that means my levels have gone down.

I haven't done a real good job of taking my medication every day; plus, I'm supposed to take 1.5-2 pills on Sunday and I've done that maybe five-10 times in the last year. I'm going to start doing that now and maybe I'll have a bit more energy.

My levels are still in the "normal range," which means I can function fine on a normal basis. My times have been slow this summer, but not horrendously slow, which they would be if I were way out of whack. I just haven't had much pep at all. So I think that although I'm in the "normal" range, I might not be at what's optimum for me or for high intensity athletic performance. It's easy to feel normal when you're sitting around, but when you start doing stuff at high intensity you notice more when things are a little off. I think a TSH over 2 is high for me. I don't recall having one that high in a long time. I wish I had records of this stuff.

This is the thing with running versus other sports. There are so many factors that influence your performance, and when every second counts that's a big deal. It's a lot easier in sports like basketball or football to have a "good game" even if you aren't feeling your best and maybe don't score as many points as you usually do. Scoring five fewer points in a basketball game is not a big deal compared to even running just thirty seconds slower in a 5k or two seconds slower in an 800.

Running is a sport that tests the physical limits of your body every competition, as opposed to just testing a skill, like shooting. It's a lot easier to shoot a basketball when you're sick than it is to run as hard as you possibly can for three miles.

Lisie and Charles D.'s workout

Lisie and I did the same workout this mid-morning at Silver Lake.  It was quite warm and humid. The 1st mile was easy pace in 10:30.  We then ran race pace for 20 minutes and covered 2.24 miles (8:55 ppm).   The last mile was a very easy jog/walk in 11:54.  Total mileage was 4.24 miles in 42:24 (10:00 ppm).

hard workout

1 mile warm up (7:35), 20 minutes hard -- made it probably just a shade under 3.2 miles. I was 18:45 at the three mile mark. Splits were 6:15, 6:07, 6:23. Happy with 6:15 average but wish last mile was faster. .8 cool down for five miles total in 33:39. Ran continuous with no breaks between sections. Frosty cup and back.

Didn't really feel shin until I finished. I think ice bath last night helped. Taking another one right now!

I'm satisfied with this workout, especially since I only had about a 12 hour turnaround from my run last night, so I've run 11 miles in the last 12 hours.