I put a spell on you

Wednesday, 11/9 - 5mi (?) Lake St. Aftermath w/Gehring. Dark run.

Friday, 11/11 - 6mi (50min+) Ford St. from Lake St. w/Aric. Very easy.

Saturday, 11/12 - 7mi (45:xx). Ford St. from Greenway. 5.5mi @  6:32, :24, [9:41], 6:07, 5:59. Mongahelia. Good, hard run.

Gotta walk that lowly road

Saturday, 11/5 - 5mi (~35:00). "Iron Bridge" + assorted sprinting at Sate Meet. 70s & sunny in November. Ugh. Dehydrated. Shirtless. (Not at the meet...) [WEEK: 20.5mi/4 days, 2xWkout]

Friday, 11/4 - ~4mi (~33:00). Long Lake w/MBL & Greta over lunch. Beautiful day in full sun.

Further north than south

Thursday, 11/3

7mi+ (44:xx). 3mi WU, 3mi @ tempo (17:47), ~1.5mi CD. 2xComo w/Dan. ~6:09/5:54/5:45. Felt better than expected after Tuesday's nonsense and celebrating with the Cubbies. 1xYoga.

Steady, steady, steady

Tuesday, 11/1 - 4.5mi+ (30:34). 2xComo from Fernwood w/2x1600, .6mi jog R. 5:58, 5:38. Felt decent. First run in a week burning off a long office day. Felt good to move but legs a little stale and body a little stiff. 1xStaves @ Fitz.

Jesus Christ, we're self-indulgent

Monday, 10/24 - 5mi. Isles w/Sherm. Easy. Nice night. Low 50s. 1xFelice Bros @ Turf Club.

Sunday, 10/23 - 6mi bike W/U, 3mi @ Pike Isle, 6mi bike C/D, w/SLL. Easy. Common Ground. New Shoes

Thursday, 10/19 - 4mi. River w/SLL. Neck/Shoulder tight.

Sunday, 10/16 - 8mi. Roselawn loop w/Dan. Longer than expected. Calves sore by the end.

Must be getting early / clocks are running late

So it's been a year. Some benchmarks:

February - Probably not much running. Awful confrontations with mortality on Theo Wirth skate trails. DNC Korte.

March - No idea. Probably some running and some lifting. Mongahelia?

April - More of the same. Probably some Dragon running in there, too. Mongahelia?

May - Probably a few long runs and a tempo somewhere. Probably a random 6:40 --> 5:55 progression run in there. Fargo 1/2 w/SLL. (Negative split.)

Jun - Attempts at starting to train? Canoeing in Ely. Hiking in CO. Started Split Rock. Registered for TC10.

14th - 6mi w/ 2x1.5mi on West River. ~6:22/mi & ~6:00/mi

19th - ~8.5mi w/Gehring. HOT.

20th - ~4mi. Riverbanks. LBS (lifting bullshit). 

21st - 7mi w/ 2x2mi on West River (5' R). 11:58 (6:02/5:56); 11:51 (5:54/57). 

27th - ~4mi. Riverbanks.

29th - ~6.5mi (Washington --> Lake). Blah.

30th - ~4mi @ Harriet. Easy.  

Record of the Month: Kevin Morby.

Jul - Attempts at starting to train in earnest. Some lifting. 4mi & 5mi tempos cut short. Mongahelia. Governor's Residence. Decorah.

1st - ~7mi w/2mi @ PR (Progression Run). 6:09 --> :06. Cut short with stomach cramps. 

2nd - ~4mi easy. LBS [Week: 25.5mi / 5 days]

4th - ~4mi easy. Pelican Rapids. 

5th - LBS

6th - 6.5mi w/4x600m Hill (UMN). 2:28, :21, :23, 19. HOT, HARD, BLAH.

8th - 6.5mi

9th - 9mi w/4.5 @ PR. 6:18--> :22 --> [9:28/1.5mi] --> 6:10. Shitty! 

10th - 4mi easy + LBS [30.5mi / 5 days]

11th - 8mi w/6x600m Hill (UMN). 2:35, :31, :29, :25, :26, :22. Hot / Humid / Hard. Blind watch thru 4.  

13th -  ~4mi easy 

15th - 4mi w/Sherm

16th - 9.5mi w/4.5 @ PR. 6:31 -- > :22 --> [9:17/1.5mi] --> 6:05. Felt smooth & relaxed until sudden gag reflex. Ragged breath? Ugh. [25.5mi / 4 days]

18th - 6mi + LBS

20th - 3mi

26th - 3mi

28th - 6mi + LBS

29th - 4mi

30th - 8mi

31st - 4mi [25mi / 5 days]

Aug - Cleanse. Como Relays. Kids XC. Eaux Claires.

1st - 3mi + LBS

2nd - 4mi + LBS

3rd - Upper Body & Dragon Abs

4th - 6mi w/4x(2' on /1' off) + LBS

5th - 4mi

6th - 10mi w/5.5 @ PR. 6:37 --> 27 --> [9:36/1.5mi] --> 6:14 --> 5:59. LBS

7th - 4mi [31mi / 6 days]

8th - 6mi easy. Felt great! Smooth & recovered.

9th - Upper Body & Dragon Abs

10th - 7mi @ Como Relays. 5:43, 43, 44. (!) Shadowing Harris until the last half of the 3rd. Faster than expected. Light, strong legs. OK lungs. No faster gear. [13mi / 2 days]

15th - 6mi + LBS

17th - 4mi + LBS + Tennis w/Lia

18th - 4mi

20th - 7mi w/2x2mi (5' R). 11:34 (5:50/44); 11:25 (5:40/45). No faster gear. Felt smooth. [21mi / 4 days]

22nd - 3mi + LBS

23rd - 4mi + LBS

25th - 8mi @ Como w/AB

26th - 11mi w/6.5 @ PR. 6:19 --> :16 --> [9:07/1.5mi] --> 5:58 --> :53 --> :34. Really great run! X for Oromia. 17:25 final 3mi.  

28th - ~4mi [30mi / 5 days]

29th - 5 pullups

Sept - Great Hill workout on WRR. Kids XC. Moorhead. Sherman Party.

Oct - TC10 in 58:15 (5:50/mi). 5:50, 41, 6:06, 5:40, 54, 6:04, 5:56, 45, 45, 29.