Strong run with some tempo

Today I ran with some tempo; probably my last hard effort before the A1A Marathon on Sunday. I felt good with miles 6, 7 and 8 my strongest (low 7's). I am making progress and I don't have any false expectations for this marathon but as I build the year up I believe some faster running is in my future.
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Run - 1:00:20 - 8:22 miles - 7:20 Pace - 142 avg hr
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Run - 40:00 - 5.0 miles 8:00 Pace
World of Beer fun run 

Trash Heap - 1 week to go

Ran the Trash Heap trail today at an easy pace; including 730' of elevation gain. Just one week to go before the A1A marathon.
Run - 1:39 - 10.28 miles - 9:37 Pace - 111 avg hr
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Randy is almost too big and Mimi too small for this type of activity - I suppose a photograph is necessary evidence. Randy and I are most definitely two lucky dogs. — with Mimi Reeves.

A Chilly Day

Yesterday was a rest day (not really a scheduled one - but I improvised). I have been told to "listen to your body" but I do not speak that language. The truth is, I just didn't feel like running. Perhaps that was my body speaking to me... I do not know.  Instead of running I decided to cruise out to the beach and walk around. It was a seasonal winter day in SoFla and the beach was empty. It was nice.

Run - 1:39 - 12.1 miles - 8:10 Pace - 123 avg hr
Decent run; really windy again - I should stop complaining about the wind - at least it isn't 90/90 (90 degrees with 90 percent humidity); embrace the winter. Floridians like to say, "that is why we live here"

Barack Obama

Times certainly have changed since the years of GWB. Despite great odds our country is stronger, safer and smarter. Because of President Obama, her future is brighter. Thank you Mr. President. I have your back.

Oppressed - Malcolm X

Malcolm X - a voice of reason then, and more true than ever now. The media (FOX NEWS, etc) has been very effective in doing such.

#MalcolmX #media #newpapers #oppressed #racism #liberals #Foxnews #MSNBC 

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Run - 37:30 - 5.11 miles - 7:20 Pace - 133 avg hr
Runners Depot Run Group tonight; with Mimi and Fra. I was supposed to run 8 miles ate 40" per mile above marathon pace, but I didn't feel good today. I am glad that I went out to run club though. I ran pretty good, too.

Taper Run

Run - 37:59 - 5.15 miles -  7:22 pace - 138 avg hr
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Good run with some tempo thrown in. The taper continues. I have a longer/faster run on the schedule for tomorrow.

Not too long ago, Mimi and I were driving along a Florida highway just north of Orlando; we saw an auto show-room proudly waving this flag above the dealership. The flag was huge; as big as a football field – and I am not exaggerating, either.

I've heard arguments time and again about how the Confederate flag is no longer representative of slavery, and how it's now indicative of "Southern pride and heritage." But I'm really over the whole "respect your heritage" mantra, especially when your heritage is hate.

Obviously the salesman was making a sales pitch to his below the Mason-Dixon Line customer base. Nonetheless, it stunned this white-boy and the sight of it still leaves me feeling filthy. America, we stand united and all people are beautiful and equal. Flags, license plates, bikinis, jacket patches, stickers and other paraphernalia displaying this symbol are in my humble opinion, traitorous.

Yee-haw! 
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AM Run - 1:05:00 - 8.1 miles - 8:01 Pace - 700' elevation gain - 129 avg hr
Nice hilly trail run at the trash heap; with 4 times 2000 meter intervals. I felt great today!
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PM Run - 47:00 - 5.34 miles - 8:48 Pace
World of Beer Run Club - easy pace