A Simple Running Log

July 31, 2017

Training for 7/31/17

Filed under: Uncategorized — aschmid3 @ 11:02 am

This weekend did not go according to plan!

Friday, the storms arrived as forecasted, but they brought a TON more rain than I was expecting. It absolutely poured, and for a very long time. To put it in perspective: The last hurricane that passed through here had zero effect on the satellite signal. Friday’s rain wiped it out for two straight hours.

It rained so hard, for so long, that a lot of water collected on roads, including on a good chunk of the course we were set to run Saturday morning in Millsboro. A little after 10 p.m., the race director sent out an email regretfully informing us the race had to be postponed due to safety concerns. It looks like I’ll be racing a 5K in August after all, as the race has been rescheduled for Aug. 13, pending town approval.

Saturday, I slept in. Late in the morning, I decided to go out and do the interval workout I’d skipped last week because I was expecting to race a 5K. I programmed the Garmin to measure out four half-mile repeats, with a quarter-mile of rest between each, plus a warm up and cool down.

It wasn’t raining anymore, but it looked like it might start again at any moment, so the humidity was still up there. It was also pretty windy. At least it had cooled off a bit though.

I ran the warm up mile into the wind. Conveniently, the route I was running turned just before the end of that mile and the beginning of the intervals, so I never had to deal with the wind when I was trying to run fast.

The first half-mile repeat didn’t feel too bad. The next three got progressively tougher though. The Garmin doesn’t show my pace while I’m running the intervals, so I just crossed my fingers that I was at least maintaining the same pace on each repeat.

After the final interval, I ran another 1.5 miles to cool down, finishing off the 5.5-mile loop. The best part was when I came up on the only standing water on the whole loop, right at the end of the run. I splashed through the gigantic puddle since I didn’t have to run any farther and risk getting blisters. That was fun!

When I was done with the whole workout, I could finally check my paces during the intervals. I was hoping to be around 3:30 (7:00/mile pace) on each one. The first was 3:26. Good! The second one dropped to 3:31. Uh oh. The third one sped up to 3:17 — really? And the last one was 3:15 — 6:30/mile pace! I felt better about feeling so much like I wanted to die during the last one haha. At least I was actually running pretty fast for me!

That evening, Clark and I went to his coworker’s house for a party. The weather cleared up for good and it turned out to be a nice evening for it. We had a good time and stayed pretty late. It was almost midnight when we got home and went to bed.

Sunday, I slept in again. After we got up, Clark decided he wanted to go to the beach, as soon as possible. I offered to wait until we got to the beach house to go for my run, but he told me to just go ahead and do it before we left. So, in the interest of time, I didn’t do the long run I’d originally planned, and instead did a lap around the 4.5-mile loop.

It was an absolutely perfect morning for a run. Clear blue skies, not too much wind, temperatures below 70 and, best of all, decent humidity! I’d almost forgotten what that felt like.┬áIt turned out to be a very pleasant run.

When I got home, we drove to Fenwick. Clark’s parents were there, and Clark also invited another of his coworkers, and his family. The weather was perfect there too, and we had a great afternoon of kayaking, paddleboarding, riding the beach cruiser and just sitting around drinking beer.

In the evening, after Clark’s coworker and his family went home, we went to Off the Hook in Bethany for dinner. We also picked up my cousin Corey, who was at the condo in Ocean City my family is renting for the next couple of weeks. He came back to the beach house with us and we stayed up late drinking and playing cards. Clark and I wound up staying at the house last night, getting up early this morning and driving home.

And that is why I haven’t run yet today, and I’m not sure if I’m going to, though I’d like to get in at least a few easy miles. It’s the last day of the month, so I want to post my July summary, but I can’t do that until I know how many miles I actually ran. I will probably come back to update this later, after I’ve either run something or given up pretending I’m going to run.

Update, 5:30 p.m.: I did go out and run the easy 3-miler on today’s schedule. It was hot and slow and didn’t feel great but I did it and now I can post July’s summary.

Mileage:

  • Week 1 (July 1-8): 31.7 miles
  • Week 2 (July 9-15): 30.6
  • Week 3 (July 16-22): 29.1
  • Week 4 (July 23-29): 23.6
  • Week 5 (July 30-31): 7.5

Total: 122.5 miles

Richmond Marathon training officially began July 10. I didn’t quite run all the miles in the first three weeks of the training plan. So far I’ve done one long run and skipped two, and done one speed workout and skipped two (though I ran a 5K both weeks I skipped the speed workout.) Looks like I’m falling into my old patterns!

As far as racing went, I did run three 5Ks, but it was July, so they were nothing impressive.

My poor bike was even more neglected; I only rode it three times for a total of 69.2 miles.

Well, tomorrow is a new month and a good time to get this training cycle all the way back on the rails. I only have two races planned: An inaugural 7K (4.35-mile) trail race in Salisbury this coming Friday evening, put on by the same guy who did the Algonquin 50K I ran in Pocomoke City in February; and that summer series 5K that got washed out this past weekend and rescheduled.

I should also start putting more miles on my bike again if we’re really going to do a century in October.

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July 28, 2017

Training for 7/28/17

Filed under: Uncategorized — aschmid3 @ 12:31 pm

Whatever was torturing my intestines the last couple of days seemed to have moved on, so I went for a run today.

Unfortunately, I completely missed the nice running weather. It was sunny and humid and felt like 90 degrees again. Of course.

I was just going to do the 5.5-mile loop, but when I got to the turn to go home, there was a crew trimming tree branches on the narrow road and a sign warning about falling debris, so I passed up that turn and did the 6.5-mile loop instead. Not gonna lie, it was slow and plodding, but it was better than not running at all, like the last couple of days.

It’s supposed to storm this afternoon and evening. By the time we’ll be running our last 5K of the summer series tomorrow morning, it should just be showers, no lightning. It should also be quite a bit cooler than it was this morning, which sounds good to me.

 

July 27, 2017

Training for 7/27/17

Filed under: Uncategorized — aschmid3 @ 9:05 am

I haven’t run, or done anything really, since Tuesday morning. I don’t know if I ate something funky at dinner Monday night or what, but my guts have NOT been happy for the past two days, pretty much since I got home from my last run. I haven’t wanted to venture too far from the bathroom for the last 48 hours now, so running down the road hasn’t sounded like a good idea.

It’s really a shame too, because the weather actually finally cooled off the last couple of mornings. Would’ve been perfect for running.

This morning, Clark said he was thinking about doing the Sea Gull Century in October. It’s a pretty well-known bike ride that starts and ends at Salisbury University. There’s a 63-mile route that goes through Somerset County, and a 100-mile route that goes to Assateague and back. If we sign up for it, we’re going to do 100 miles, our first century ride. I’ve ridden my bike 65 miles in one go; what’s another 35?

July 25, 2017

Training for 7/25/17

Filed under: Uncategorized — aschmid3 @ 11:55 am

Last night, Clark and I took Pepper to Dogfish Head’s brewery in Milton. Right now they’re offering five cans of Sea Quench Ale, 60 Minute IPA and Flesh and Blood IPA in a bucket, that you get to keep. I don’t know what we’re going to do with this bucket, but we both wanted it as soon as we saw it.

clark and the bucket

It was a nice evening to sit outside for once. Pepper first climbed up on the bench next to me, which was cute, but then he wanted to stand on top of the table, which was not. I wouldn’t let him up there, which is why he’s almost pouting here.

pepper and me and the bucket

This morning, I got up pretty early and ran the easy middle distance run on this week’s schedule, a 6-miler.

It was still humid, but the temperature was around 70, so it was almost pleasant. I did a lap around the 6.5-mile loop. I think tomorrow morning is supposed to be even a little cooler. I’m looking forward to it!

July 24, 2017

Training for 7/24/17

Filed under: Uncategorized — aschmid3 @ 10:02 am

Friday afternoon, Clark and I took Pepper to the beach house. We hung out there with Clark’s parents for a while, and then they offered to stay there with Pep if we wanted to get dinner somewhere. Dogfish Head just released that day a batch of oak-aged vanilla World Wide Stout, so that made the decision easy. We took the Jeep to Rehoboth and scored a parking spot right in front of the new brewpub, and it looked so perfect Clark had to take a picture.

jeep in front of dogfish head

It was so cold inside the restaurant Clark ran over to the merchandise shop halfway through dinner to buy us each a long-sleeved T-shirt. I almost think they keep it that cold in there just to move sweatshirts even when it’s 90 degrees out. Sneaky!

It was pretty late by the time we made it back to Fenwick. Clark’s mom had made up the pull-out couch for us, but we had that bike ride in the morning, so we put the couch back in order and drove home. It was about midnight when I went to bed.

We got up around 6 a.m. Saturday, loaded up the truck and drove to Cambridge. It was another hot, muggy morning.

The ride started and ended at the Y. Clark and I got signed in, and Bart met us there. The 32-mile riders were supposed to start anywhere between 8 and 9 a.m. It was closer to 9 when we finally left the Y.

The route was pretty simple, basically an out-and-back to Ragged Point, with one small extra spur on the way out.

There were three aid stations along the way, one we passed on the way there and back, and one at the turnaround. We only stopped at the one at the turnaround.

bikes at ragged point

Bart’s, Clark’s and my bikes at Ragged Point.

clark and me at ragged point

Clark and me looking like a couple of biker dorks haha.

Anyway, I thoroughly enjoyed the whole ride, other than when a giant bug flew into my forehead at speed, which kinda hurt. The heat just doesn’t bother me on the bike.

It was about 10:30 when we got back to the Y. We hung out at the post-ride party with Bart for a little bit. Emily’s Produce, a local produce stand, provided fresh fruit, homemade granola bars and sandwiches made with their nut butters.

Clark and I showered at the Y, then hit the road for Grandmom’s birthday party, which was not at the Hyatt in Cambridge like I’d thought until that morning, but rather at the Chesapeake Bay Beach Club up in Stevensville.

That meant driving through a ton of beach traffic. Saturday is the check-in/out day for most of the rentals in Ocean City, so everyone who’d checked out that morning was trying to get back across the Bay Bridge to go home. As the name of the Chesapeake Bay Beach Club implies, it’s right by the bridge. It took forever to get there. We were almost 45 minutes late.

It wasn’t a big deal though. The restaurant didn’t seem to mind when we all stayed almost an hour longer than the room had been reserved.

It was a very nice party. I got to see most of my cousins on my mom’s side, who almost all live in Virginia. The food was great too. The best part was when my mom and her two brothers started telling stories about growing up with Grandmom for a mom haha.

I can only imagine what Grandmom was like as a mom. She didn’t put up with shit as a grandmother, and that’s when she’s supposed to be nice!

By the time Clark and I got home early that evening, I was exhausted. I was asleep on the couch by 8:30.

I got up at 5:30 Sunday morning for the Run for J.J. 5K in Rehoboth. TK picked me up at 6, and we were at the race site by 7.

Some really strong storms had come through overnight. Unfortunately, it did nothing to help the humidity, but it was at least still overcast.

I did an easy mile to warm up. I was not sore at all from the bike ride the day before, but I was really not into the idea of racing a 5K.

I got in the starting pack. There are always some out-of-town runners in these summer 5Ks at the beach, mostly vacationers who decide to join in, but for some reason, this particular 5K attracts a TON of really fast not-local runners. Looking at the results, we had runners from Virginia, Pennsylvania, New Jersey, North Carolina, South Carolina, Georgia, Louisiana, New York, New Hampshire, Connecticut, Ohio, Colorado, Massachusetts, Wisconsin, Oregon and Arizona, many of whom placed overall and in age groups.

Including the locals from Delaware and Maryland, that’s 18 states represented in a field of less than 300 runners at this little 5K.

I guess this course has a reputation as being a fast one; the all-time 5K state record was set on it in 2007 by a Kenyan runner named Nelson Kiplagat — he ran it in 13:52!

Running with us once again was elite ultra-marathoner Michael Wardian, whose last race before this one was the Hardrock 100-Mile Endurace Run in Colorado, which he finished in 31 hours, 24 minutes.

Anyway, we got the starting commands and we were off. I remembered the only other time I ran this race, in 2011, I was really boxed in at the beginning, when we had to make a couple of turns in the first two 10ths of a mile of the race. I did a better job of placing myself in the starting pack this time, and I didn’t have any trouble.

run for JJ start

Runners taking off.

2017 run for JJ 5K mile 0.2

Running with a couple of guys just after making those first couple of turns.

The first mile of the race, I felt OK. I finished it in 6:59.

By that point, we were in Henlopen Acres, and on the “hills.” I mean, these hills are very easy rollers, with as much down as up, which is probably why the course is so popular if you’ve trained for a 5K. The ups and downs let runners “shift gears” and use slightly different muscles.

But if you’re like me, and you haven’t really trained for anything fast at all, you’ll find yourself just sucking wind and hating life on all the uphills!

I fell off to a 7:27 second mile. Another mile of this crap sounded impossible.

Around mile 2.2, there was a water stop. I walked a few steps to drink part of the cup I grabbed, poured the rest over my head and started running again.

The last mile was endless. Worst of all though, my guts started rumbling. I don’t normally have a problem with that in such a short race, but this time, I had to slow to a walk a couple of times to let things settle enough to make it to the finish line without ruining my shorts.

So mile 3 slowed even further, to 7:40. One last turn and there was the finish line, thank you God!

2017 run for JJ 5K finish

Concentrating on the port-o-potties just on the other side of the line.

In spite of the very necessary walk breaks, I was only a second slower than the 5K last week, and I finished in 23:08.

As soon as I was done running, I didn’t feel like I had to poop anymore. What the hell, butt!

They were handing out ice cold towels right at the finish line, which felt absolutely spectacular. I did another very slow mile to cool down, and got back in time to see TK finish.

When they announced the awards, I was third in our age group. Actually, I was fourth, but they pull out the top five male and female overall runners; the second overall woman was in my age group.

2017 run for JJ 5k awards

Another tiny age group award pic.

I was also 14th overall woman of 123, and 46th of 245 in the open division (there was also a Clydesdale and Filly division at this race.)

Best of all, TK and I are almost DONE RUNNING 5KS IN THE MIDDLE OF THE FREAKING SUMMER. We have one more to go to qualify for the summer series, the Dam Mill 5K in Millsboro this coming Saturday morning. It’s almost over!

Oh, one other cool thing from this race — Michael Wardian didn’t win it. He was outrun by a local, a high school kid named Austen from Delmar. He’s the son of my high school field hockey coach. He finished the race in 16:23; Wardian wasn’t far behind, in 16:30. The finish line pic is pretty awesome.

austen cave beating michael wardian

How many people have a picture of themselves outrunning a pro?

After the awards wrapped up, TK and I got our iced coffees from Dunkin’ Donuts and headed home. It wasn’t a great beach day, and TK had plans for the rest of the day anyway.

When I got home, I lazed about with Clark and Pepper for a while, and then we actually got up off the couch and cleaned the house. I didn’t turn on the race until I was done, expecting it to be half over, but it turned out it’d started raining 12 laps in and they were just about to get the race restarted, so I really didn’t miss anything. After a bunch more cautions and red flags for wrecks, Kasey Kahne finally won the thing.

Clark and I wound up staying up pretty late, drinking and playing cards, so no, I did not get up early enough this morning to run that 11-miler I put off all weekend. In fact, I didn’t run anything before it got too hot to think about going outside, and at this point, I think I’m just going to call this a rest day and readjust my training schedule for the rest of the week.

July 21, 2017

Training for 7/21/17

Filed under: Uncategorized — aschmid3 @ 9:41 am

This morning, I went out early and did an easy 3-miler. Since I’ve got a bike ride tomorrow morning and a race Sunday morning, I’d thought about doing this week’s 11-mile long run today, but decided I’d be better off doing like this past week and putting it off until Monday. So I swapped it with Monday’s short easy run. Stay tuned to see if I actually do the long run Monday haha.

Anyway, it was just another gross, sweaty run, thanks to the humidity, which had the ‘feels like’ temp up to 87 degrees already at 7 a.m.

So, this weekend. Tomorrow morning is the Heart of the Chesapeake bike tour in Cambridge. We’re doing the 32-mile route. It starts at 8, so we should be finished before too late in the morning.

In the afternoon, we’re going to the Hyatt to celebrate my grandmother’s 80th birthday, which is July 27. Fun fact: Grandmom’s legal birthday is two days later than she was actually born, because the doctor who delivered her was drunk and wrote down the wrong date on the paperwork for her birth certificate! Different times, man. So all of her official documents have had the wrong birthdate her whole life. Mom just found that out very recently, when she went with Grandmom to pick up her prescription, and she gave the “wrong” date when they asked for her birthdate. Apparently Grandmom could’ve paid $5 when she turned 16 to get it corrected, but she didn’t feel like it.

Sunday morning is the Run for J.J. 5K in Rehoboth. I’ve only run this one once before, six years ago. From what I remember, it’s an appreciably shady course with the only small, rolling “hills” in the entire Rehoboth Beach ZIP code. It’s going to be another hot, nasty morning though, so I’m not expecting any spectacular finish time.

And Sunday afternoon is the Brickyard 400.

July 20, 2017

Training for 7/20/17

Filed under: Uncategorized — aschmid3 @ 11:18 am

It’s July, it’s hot, I’ve been sweating a lot… yada yada yada.

Yesterday evening, I did a little strength training downstairs, and then I took the bike out. It was around 7 p.m. when I left the house and it still felt like an oven outside. Other than that though, it was a gorgeous evening for a bike ride. I did a lap around the 18.6-mile route in probably about an hour. I didn’t really even notice how hot I was until I stopped pedaling. Total opposite of running in heat, when it’s all I can concentrate on. Maybe I should just bike all my marathon training miles until it cools off.

Today was the hottest day of the week so far, so naturally, I waited until the latest in the morning I have all week to go out and run. Why am I like this.

I had a tempo run on the schedule, but I’ve got yet another 5K coming up Sunday (and, like I said, I was an idiot and waited until the heat index was already in the triple digits to leave the house) so I let myself off the hook and just did a slow steady lap around the 4.5-mile loop.

There were a ton of irrigation systems running, but they were all off in the middle of the fields, nowhere close to the road. Look but don’t touch. What a tease!

Finally, around the three-mile point, there was one landing on the road. I let it wash over me a few times before I went on my way. I felt a lot better. That lasted about a quarter-mile and then I was back to hot and hating life again.

July 19, 2017

Training for 7/19/17

Filed under: Uncategorized — aschmid3 @ 4:26 pm

Today, I had an easy 3-miler on the schedule. I did go out and run it first thing again, before it got too hot again. The best part about it was the irrigation system I got to run through twice since it was an out-and-back.

I’m thinking about taking my bike out for a short ride this evening, since I haven’t ridden it in two and a half weeks and we’re doing a 32-mile ride Saturday, so I’d like to make sure everything is still working right, but it’s so hot out there… we’ll see.

I’m also supposed to do some strength training today. Definitely way too hot up in the attic to go up there, but there’s no reason other than my own laziness I couldn’t do some downstairs.

July 18, 2017

Training for 7/18/17

Filed under: Uncategorized — aschmid3 @ 10:04 am

Yesterday, I really did run a lap around the 10.1-mile loop, like I said I would. I’m honestly a little shocked. It wasn’t a great run — by the time I finally left the house, it had warmed up considerably — but it got done.

Most notable was the fact I made it through another long run on a hot day with NO DIGESTIVE PROBLEMS. I even had cheesecake after dinner the night before. Sugar, heat and running more than an hour, with no pit stops in the woods or a corn field — whose butt is this, anyway? Yep, I brought along the Roctane instead of plain water again. That’s three times. I am so so so hopeful I have found something here, and it’s not just a coincidence.

This morning, I went out much earlier for the easy 5-miler on today’s schedule. It wasn’t quite as hot as it’s been, but the humidity was still near 100 percent. Another sweaty, miserable run.

July 17, 2017

Training for 7/17/17

Filed under: Uncategorized — aschmid3 @ 8:08 am

Friday afternoon, Clark and I went to the beach house. Clark’s mom had a gift for Pepper — his very own lifejacket. He looks ridiculous in it and I love it haha.

pep in lifejacket

pep in lifejacket 2

No, he didn’t let us throw him in the canal to try it out.

I guess Clark’s mom bought it specifically for when they take Pepper in the kayak (she got a matching one for Snoopy too), but it could also come in handy if Clark’s dad buys a boat like he’s talked about off and on since they got done fixing up the house.

Speaking of boats… Dave came down to the beach house too. He said he should have the party barge up and running again very soon, after he gets one more part he needs this week.

It was a beautiful afternoon Friday. Clark bought a beach cruiser from the bike shop near the house. He also got a carbon fiber fin to replace the plastic one I broke on my paddleboard last summer, so we spent the afternoon trying out the beach cruiser and paddleboarding.

Then, out of nowhere, a huge bank of black clouds rolled in and the wind really picked up. We rushed around to get everything put away before what looked like a massive storm hit.

Clark, Dave and I sat on the screen porch to watch the storm. First, the lightning and thunder started. Then the rain started pouring. Then the wind suddenly shifted and it was blowing right into the porch — it felt like someone had turned a fire hose on us.

It rained like that for hours. Dave went home after we ate dinner. Not long after he left, Clark’s parents came back from their anniversary celebration dinner. I went to bed, since I had another 5K in the morning, but Clark and his parents stayed up, listening to music and playing games.

That wouldn’t have been a problem, except for Pepper. I couldn’t keep the bedroom door shut, because he hates not being able to go in and out of any room whenever he feels like it, especially since Clark and I weren’t in the same room. I didn’t get much sleep while they were still up, because of the music.

I didn’t get much when Clark came to bed either, because we just had a twin bed, and that’s not really enough room for two people and a dog. So I went out to the now-empty living room and fell asleep on the couch. Until Clark came out there too and woke me up with his snoring haha. I went back to the bedroom and finally got maybe a couple of hours of sleep before the alarm went off at 6. Not a very restful night, to say the least.

I was hoping all the storms the night before had cooled things off a little for the race, but nope! It was in the mid 70s and, worse, the humidity was at 100 percent when I left the house at 6:30. Ugh.

I got to the race site in Rehoboth, the same course on which we ran the Father’s Day 5K a month ago. After I got my bib and race T-shirt, I did an easy mile to warm up. I was already sweaty halfway through the warm up, and it wasn’t going anywhere in that damp air. This was going to suck.

I found TK after I finished my warm up, right as we were all being called to get in the starting pack. There was a pretty decent turnout for the race — 394 registered, 368 finishers. I started a few rows back from the front.

We got the start commands and we were off. I was a little boxed in at the beginning, but it didn’t take long for everyone to spread out.

The first mile was OK. I ran it in 7:18 though — nearly 30 seconds slower than my first mile in the last 5K I ran two weeks earlier.

I was hoping maybe that meant I hadn’t gone out too fast and I’d be able to run a more even race, but that hope faded as I slogged through the second mile. I walked for a few seconds at the water stop just before the end of that mile, to swallow half a cup of water and throw the other half over my head. It was so freaking hot! Mile 2 slowed to 7:40.

The last mile was awful. I wanted to stop running so bad. I tried to concentrate on anything else — the dude just in front of me bouncing a tennis ball the whole way (???), the lady about 30 seconds behind me who whoops through every single race she runs — but really, all I could think about how much I wanted to stop running.

We made one last turn and the finish line was in sight. I passed mile 3 in 7:24. At least I sped up a little in that last mile.

Here’s the tennis ball guy coming to the finish:

tennis ball guy

Oh, who’s that right behind him? Yep, that’s me, getting beat by a guy bouncing a tennis ball haha.

2017 race for the ribbon 5k finish

This picture is a very accurate representation of how I felt at this point. Blergle.

Anyway, I crossed the line in 23:07. Slower than my last 5K, but 20 seconds faster than the last time I ran this course a month ago, which was on a similarly nasty day. So that’s a positive.

Just past the line was a fan blowing mist. I stopped to enjoy that and commiserate with Susan and Kelly, a couple of faster runners who’d finished before me. Then I went down the boardwalk to do a very slow cool down mile.

I got back to the finish area just as TK was finishing. She’d also not had a very fun race. We swapped our running shoes for flip flops and went to the post-race party hosted by the Greene Turtle. They always put on a really nice breakfast buffet for this race.

We sat out on the second-floor balcony to eat. We were both still pouring sweat. I’d grabbed a stack of napkins, which I plowed through trying to stem the flow from my face alone. It was just gross.

When they announced the awards, I’d won my age group again, so there’s another positive.

race for the ribbon age group winners

Sorry the pic is so tiny.

I was also the sixth woman of 187, and 45th of 364 total finishers.

TK and I got iced coffees from Dunkin’ Donuts and went back to Fenwick, where we spent a couple hours on the beach.

That afternoon, Clark and I went home, got cleaned up and then went to his co-worker’s house for a party. We wound up having such a good time neither of us could drive home, so we stayed there overnight.

Not surprisingly, when we did get home yesterday morning, I wasn’t in any shape for a long run, so I just did a slow 3-miler.

We spent the rest of the day lounging around and watching the NASCAR race from New Hampshire. Last night, we took Pepper to Abbott’s Grill in Laurel for dinner. I went straight to bed as soon as we got home.

This morning, I feel much better. I’m about to head out and make up the 10-miler I didn’t do yesterday.

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