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City Creek out and back with Adam at 7:30 on a cool Sunday morning - about 50 degrees. Just beat the 9 minute guy.

That's three weeks of 50+ miles straight or more than 20% of my total mileage for the year. I am not feeling worn down but I am not feeling fast either. I think I need to get my weight down to the low 170s and I still have PT work to do if I ever want to run sub 6 again.

Slight achilles pain so I need to watch that. Maybe a down week with two days off.

Easy run from work. I ran at about 12:15 when it was in the low 70s, zigging and zagging across the upper U. The achilles is about the same but hurts worse running downhill so I avoided hills as much as possible. 60 minutes total.

Fall

At 10am with temps in the low 60s, I ran from work down to the U track and around the outside 16 times or so. I decided to run the straights slightly faster, then ran most of mile 6 faster. Ended up with miles of 6:59, 6:58, 6:43, 6:23 for those fartleky miles. 61 minutes for the run.

The achilles bothered me on the way down to the track but felt really good on the soft flat. I must avoid downhill.

At 11:20 with temps in the mid to high 70s, I ran down to meet Collin near McCarthey Track and ran up Dry Creek to the foot of the steep hill from there. I drove closer to the natural history museum to avoid some downhill but my achilles is feeling better today. Almost a clean bill of health. 74 minutes total.

500 miles on the Cascadias and they steel look and feel great.

Extra day off of running. I think the achilles is fine but I need down weeks if I want to do it right.

Long session in the office weight room with PT, stretching, 30 minutes stairmaster (146 floors) and 10 minutes bike. I need to do consistent PT to run fast. Goal of 15 sessions this month.

At 9 am, I ran from home to Liberty Park, around twice (new chips coming :( but where they had cleared to place new chips was glorious) and then up to V street and 11th across to memory grove, down and back home. I kept the pace in the high 7s the first half to finish better and it helped though my legs did get heavy during the 12th mile. Good progress from last week.