MyHowl August 16 - 22

Friday
Excellent: The Joe Strummer Foundation (The Clash)


https://twitter.com/_strummerville


Sunday
Beers with Jimbo (Jim Linser) at the Skylark Lounge in Denver. It was awesome catching up with my long-time buddy and reminiscing about the good times. After my move is complete we will not have to wait years between hangouts.

And my trip to Colorado is winding to a halt. I had a great time despite my lack of running. I probably needed some rest anyway and now I am anxious to get back to my typically aggressive training schedule. In a few weeks I will be moving to the high mountains. I do not yet know where I will be living as the location details are still uncertain; but I am confident that things will fall into place. Once I return to Florida I will begin packing and preparing for my return.

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Training this week: Run 39.66 mi - Bike 0 mi (2 rest day)

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Sat Run - 11.83 mi - 9:12 pace - 133 avg hr
Wow, I ran with a running group and we were off buy 5:30 in the dark. I got lost, but found my way back. Its actually quite nice to be done this early.
Fri Rest
Thur PM Run - 5.22 mi -  41:42 - 7:59 pace - 138 avg hr
Runners Depot club run - I logged mile 2002 tonight making this the 3rd year in a row above 2000 miles
Thur AM Run - 6.8 mi - 53:13 - 7:49 pace - 140 avg hr

I am happy to get this run in before 8 AM - I need to do that regularly.

Wed Run - 7.11 - 1:00:11 - 8:27 pace - 140 avg hr

I am not in Colorado anymore. I forgot how hard it is to run in the Florida humidity. Less than 2 weeks unti I move!

Tues Run - 5.12 mi - 39:00 - 7:37 pace 129 avg hr

World of Beer run. I was happy to finally run mostly pain free tonight. 
Mon Travel

Sun Run - 3.58 mi - 36:15 - 10:07 pace - 135 avg hr

Wow that was hard, slow and extremely wobbly. The downhill of Green Mountain destroyed this flat lander's quads a couple of days ago. Even with multiple rest days, I struggled. I probably should not have attempted to run today. I fly back to Florida tomorrow so it will be another rest day. Hopefully when I move to Colorado next month, my legs will adapt to the pounding of the mountains. They will, when I lived here a few years ago, it was never a problem. Still, I really wanted to get more running in on this trip. So it goes.

-

Last week: run 30.93 mi - bike 0 (3 rest day) 

last month run 266.7 mi (1 rest day)  - bike 0 

-

run yr: 2,014.38 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition

MyHowl August 9 - 15

Saturday

-

I'm a little bit frustrated today. The primary purpose of my Colorado trip was to find a place to live. I spent two full days looking at properties. I found a nice agent to show me around and we found lots of affordable properties to buy. I did find one that I particularly liked in the hills on 2.5 acres. I do not know if I will be able to finagle the buy or not, but I am trying. The thing is, regardless, I will have about 2 weeks to move once I get back to Florida and my time will be primarily dedicated to packing. It is weird because I do not have a place to call home and will not before I journey back. Randomness and chaos is the story of Dick Dime. Also, I wanted to do a lot of trail running while in Colorado. I did run Green Mountain and it was awesome. Unfortunately, the down hills have wrecked my quads and I have taken 2 consecutive rest days and today will most likely be my 3rd. I have become a flat-lander and I am paying the price. I am staying positive and I know things will work out. Still...

Sunday 

This time tomorrow morning I will be on an airplane for my visit to Colorado. I will be there for a week and I can't wait to see my daughter, Nico and my grand-daughter Mo. Of course I will make time to see as many of my friends as possible. The primary purpose of this trip however, is to find a place to call home. At the end of August, I am moving back to Colorado. I had a nice 3+ year escape to Florida. So many great things have happened; I return a much improved survivor of traumatic brain injury.

-

I have trained hard and later this week I will have logged 2000 miles running for the 3rd straight year (this year the earliest despite not having The Leadville 100 on my schedule). I still have a lot of work to do if I ever want to be a comparable athlete to the one that I left behind in August of 2009. It is much more challenging post TBI. Even though I don't think that I ever ran more than 1000 miles in a single year before the accident, I was a much faster runner. I am excited to report that my progress has been measurable and I can anticipate significant improvements to come. Simply put, I cannot wait to return.

-

Unfortunately I will be moving without my girlfriend and team-mate, Mimi. I know that she still loves me as I love her. As a wise man once said, it remains to be seen. As for me, I believe the distance will be a minor obstacle and our relationship will remain secure, limitless.  

-

Beautiful.

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Training this week: Run 30.93 - Bike 0 mi (0 rest day)

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Wed Run - 6.81 mi - 1:09:23 - 10:11 Pace - 135 avg hr

Green Mountain - Lakewood, CO - 986 feet of elevation gain

Tues Run - 10.15 mi - 1:21:28 - 8:01 pace - 134 avg hr

First run on my Colorado trip. I ran from my buddies house to my old stomping ground of Washington Park. It felt awesome to run in the dry mountain air. I did something I could never do in South Florida. I ran without any Gatorade for 10 miles. In SoFla I would be walking home by 8 miles.

Mon AM Run - 7.23 mi - 57:47 - 7:59 pace - 125 avg hr

Very early run at about 2:30 am. I am flying to Denver this morning so I wanted to sneak a quick jog in.
Sun Run - 6.74 mi - 50:50 - 7:33 pace - xxx avg hr

Good run. 6.2 at near tempo and then recovery home.

-

Last week: run 62.45 mi - bike 0 (1 rest day) 

last month run 266.7 mi (1 rest day)  - bike 0 

-

run yr: 1,974.72 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition

MyHowl August 2 - 8

Saturday

First run in my new running watch today. I had to replace my Garmin 910XT (very expensive); so I am trying the Garmin Forerunner 620. It appears to be an excellent running watch with many fantastic metrics. Still, I struggle with new devices and generally experience a learning curve. Today was not any different; but the watch seems to have worked in spite of my ignorance. Perhaps I will read the manual now.

Monday

If you haven't seen this film, take the time to do so.

Using hidden cameras and never-before-seen footage, EARTHLINGS chronicles the day-to-day practices of the largest industries in the world, all of which rely entirely on animals for profit.
EARTHLINGS is a 2005 documentary film about humanity's use of animals as pets, food, clothing, entertainment, and for scientific research. The film is narrated by Joaquin Phoenix, features music by Moby, was directed by Shaun Monson, and was co-produced by Maggie Q, all of whom are practicing vegans.
"Narrated by Academy Award Nominee Joaquin Phoenix and featuring music by the critically acclaimed platinum artist Moby, EARTHLINGS is a documentary film about humankind's complete economic dependence on animals raised for pets, food, clothing, entertainment and scientific research. Using hidden cameras and never-before-seen footage, EARTHLINGS chronicles the day-to-day practices of the largest industries in the world, all of which rely entirely on animals for profit. Powerful, informative, controversial and thought-provoking, EARTHLINGS is by far the most comprehensive documentary ever produced on the correlation between nature, animals and human economic interests."

• Music

  • "Everything Is Wrong" by Moby (Google Play • iTunes • eMusic • AmazonMP3)

• 
  

Sunday 

Here is a great and healthy vegan recipe. I have made this on multiple occasions (and I am no chef) and it is delicious. Give it a try.

Ingredients 

• 1/3 cup vegan margarine
• 1/2 cup sugar
• 2 cups flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 2 ripe bananas, mashed
• 1/2 cup soy milk
• 1 tsp vanilla
• 1/2 cup chopped walnuts (optional)

Preparation
Preheat the oven to 350 degrees.

Cream together the vegan margarine and sugar, then stir in the flour and baking powder and baking soda. Add the remaining ingredients and mix well.

Pour into an oiled bread pan and bake for 50 minutes.

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Training this week: Run 62.45 - Bike 0 mi (0 rest day)

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Fri - Run 6.73 mi - 54:24 - 8:04 pace - 125 avg hr
easy morning jog
Thur - PM Run - 5.2 mi - 38:25 - 7:23 pace - 133 avg hr
Runners Depot club run - good pace tonight.
Thur - AM Run - 6.73 mi - 56:19 - 8:22 pace - 125 avg hr
I got up and out early. I rarely finish as early as I did today (6:40 am)
Wed - Run - 8.12 mi - 1:06:30 - 8:11 pace - 129 avg hr
steady easy morning jog
Tues - PM Run - 5.11 mi - 40:27 - 7:54 pace - 125 avg hr
World of Beer run club
Tues - AM Run - 7.11 mi - 57:16 - 8:03 pace - 130 avg hr
decent run, no issues. 
Mon - Run - 8.12 mi - 1:02:31 - 7:41 pace - 135 avg hr
I felt so much better on this run than on yesterday's early morning run. It was humid and windy as a storm had just rolled in but I found a dry spell to get out.

Sun Run - 7.25 mi - 1:04:10 - 8:51 pace - 134 avg hr

Pre-dawn run today - very slow start and I progressively increased the pace

-

Last week: run 60.39 mi - bike 0 (1 rest day) 

last month run 266.7 mi (1 rest day)  - bike 0 

-

run yr: 1,943.79 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition

MyHowl July 26 - Aug 1

Thursday

Bernie Sanders held what he said was the largest grassroots campaign event of the 2016 president race so far Wednesday night, broadcasting a video message over his website to tens of thousands of people at gatherings around the country.

“Tonight really is an historic night,” said Sanders. “To the best of our knowledge, there has never been a political online organizing event this early in the campaign which involved 100,000 people in 3,500 locations in every state in the United States of America. And that’s pretty impressive."

While those numbers could not be independently verified, there was a good deal of online chatter leading up to the live broadcast.

The events were held in bars, backyards and basements. The number of people who RSVP'd to each ranged from four to hundreds of people. A few hundred people gathered at a downtown bar in New York City on 4th Avenue in what was hailed as one of the largest gatherings. Prior to Sanders' speech the crowd shouted out the reasons they were supporting Sanders, citing paid family leave, free college and overturning Citizens United.

Monday

I like this:

The Genius Of The Crowd
Charles Bukowski

there is enough treachery, hatred violence absurdity in the average
human being to supply any given army on any given day

and the best at murder are those who preach against it
and the best at hate are those who preach love
and the best at war finally are those who preach peace

those who preach god, need god
those who preach peace do not have peace
those who preach peace do not have love

beware the preachers
beware the knowers
beware those who are always reading books
beware those who either detest poverty
or are proud of it
beware those quick to praise
for they need praise in return
beware those who are quick to censor
they are afraid of what they do not know
beware those who seek constant crowds for
they are nothing alone
beware the average man the average woman
beware their love, their love is average
seeks average

but there is genius in their hatred
there is enough genius in their hatred to kill you
to kill anybody
not wanting solitude
not understanding solitude
they will attempt to destroy anything
that differs from their own
not being able to create art
they will not understand art
they will consider their failure as creators
only as a failure of the world
not being able to love fully
they will believe your love incomplete
and then they will hate you
and their hatred will be perfect

like a shining diamond
like a knife
like a mountain
like a tiger
like hemlock

their finest art

Sunday

The swamp of Florida has been very good to me for the last 3.5 years and I have accomplished a lot here. I had a great life with Mimi. We trained, traveled and raced a lot. My post traumatic brain injury continued to create difficulties for me; although my determined focus and creative compensatory adaptations have allowed me to evolve in many positive ways. My comparative tendency has relaxed. I am still struggling with this, but I do not compare the 'new me' with the old me as much. I have begun to judge myself anew instead of by my pre-TBI standards. This has helped me tremendously as I can take pride in my new accomplishments and race times and no longer think that I suck (as I did - repeatedly). Seriously, this was a huge problem in my recovery. For the most part I have stopped. I still long to return to the standard of sub 3 hour marathon times, but I don't judge my post injury best of 3:16 poorly (I have posted 2 consecutive 3:16 times); a  huge improvement over where I was - at a post injury marathon time of around 3:45. I am now starting to believe that I can get these 50 year old legs to move faster still. Sub 3? Perhaps. Does it matter? No.

-

Yeah, I am moving back to Colorado and I am coming back stronger, healthier and faster too. I am returning as a vegan. This change (3+ years) has been profound to say the least. I will definitely be plant-powered so you are all forewarned.

-

Sadly, I will be leaving the world of my love, Mimi. I am a dreamer, so I do not believe that this will be the end for us but a new beginning. We both have work to do. Her life and responsibility is here in Florida. My challenges and desires are in Colorado. Mimi has family here and I have family there. I have my daughter, Nico Berlin and grand-daughter, Margaux Juniper to return to and grow with and this thrills me immensely. It is going to be awesome! Time will tell, but I think that Mimi and I will grow closer despite the miles between us. So, Just a little over a month to go before I say good-bye to the swamp and hello to the hills.

Good-bye swamp:

Hello hills:

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Training this week: Run 60.39 mi - Bike 0 mi (0 rest day)

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Sat - Run 8.1 mi - 1:08:00 - 8:19 pace - 134 avg hr
steady pace, felt okay
Fri - Run 7.2 mi - 1:00 - 8:19 pace - 126 avg hr
Easy steady pace - recovery
Thur - PM Run - 5.2 mi - 41:40 - 8:01 pace - 134 avg hr
Runners Depot store run
Thur - AM Run - 6.73 mi - 53:35 - 7:58 pace - 134 avg hr 
Steady run for most of the way; some fade last 1.5 miles.
Wed - Run -  6:38 mi - 8:32 pace
I felt pretty tired today; I'm just glad that I got this one in and finished.
Tues - PM Run - 5.61 mi - 7:56 pace
 World of Beer run - better tonight

Tues - AM Run - 6.7 mi - 9:37 pace

Oh boy, another rough run for me today. I started out fine but needed to walk for more than a 1/2 mile today. 

Mon Run - 7.35 mi 58:27 -  7:57 pace 

late start this morning so it was pretty hot but I felt okay today

Sun Run - 7.1 mi - 55:50 - 7:53 pace - 141 avg hr

Steady pace - strong headwinds today - decent run.

-

Last week: run 55.14 mi - bike 0 (1 rest day) 

last month run 281.53 mi  - bike 187.67 (2 rest day)

-

run yr: 1,881.34 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition

MyHowl July 19 - 25

Tuesday

(Via Robert Reich)

What amazes me, frankly, are the crowds. Not since Robert F. Kennedy sought the Democratic nomination in 1968 has a candidate for the nomination of either party generated such large numbers of people eager to see and listen to him. None in living memory has summoned such crowds this early, before the nominating season even begins. Even Sanders' advisers are amazed (I spoke with one this morning who said they never expected this kind of response).

What's the explanation? It's not his sense of humor. It's not his youth. He isn't a demagogue, bashing immigrants or pandering to hatred and bigotry. It's that he's telling Americans the unvarnished truth about what has happened to our economy and our democracy, and he is posing real solutions. And it seems that America is ready to listen.

What do you think?

Sunday

Team memories... The past three years have been an amazing run in the swamp of south Florida. Love is great when you are on team. Still, leaving grows a melancholy; sour reminders are everywhere. I will be okay. Yep. Colorado is waiting and I am looking forward to reconnecting with my family, friends and the region that I call home. 

In respect to my traumatic brain injury, Florida has been good for me. I think that initially, returning to life in Colorado (post TBI) added a lot of pressure in regards to my recovery; in that because I did not have the same capabilities (athletically and vocationally), a growing self-doubt and depression built within me. Moving to Florida was new and separated me, from me, as I remembered me. I had a new anonymity of sort. A new beginning. And finally, I think I am ready to return.

  

The cool thing is that Margaux (or Mo is she is called) and Nico will be close by and I can watch her grow and maybe teach her how to snowboard as I did her mom when she was 3. I miss the mountains, the weather and all of the groovy people that live there. I am losing a life here in SoFla (mostly Mimi that is); hopefully things become normal between us again. Time will tell. I am not really sure what to expect when I return to Colorado. I would like to buy a tiny house in the mountains and train and possibly work - as in a JOB - again. I will keep this blog site updated and it will certainly evolve as will I. Stay tuned. Things will probably become interesting as my journey continues.

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Training this week: Run 48.01 mi - Bike 0 mi (0 rest day)

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Sat Run - 7.13 mi - 1:00:40 - 8:29 pace - 130 avg hr

tough run with sever headwinds. My tactic was to imagine running up Ajax Mountain in Aspen, CO. It will not be long now.
Fri Run - 8.1 mi - 1:12:53 - 8:59 pace - 138 avg hr

Dropped my car off at the dealership for some maintenance and ran home - easy

Thurs PM Run - 5.2 mi - 39:33 - 7:36 pace - 132 avg hr

Runners Depot run - I felt a lot better than this morning and even though my pace was faster, my heart rate was a lot lower.

Thurs AM Run - 8.38 mi - 1:13:53 - 8:48 pace - 147 avg hr

Wicked hot today and my avg heart rate was high. I ran the first 10K decent and strugged to mile 7.5 and walked for about a 1/4 mile then jogged home. UGH - I need to escape this heat and humidity. Colorado is calling!

Wed - I decided to call it a rest day 

It took me 26 days of continuous training to admit that I need a rest day. I have been battling the heat, humidity and yes - fatigue. 

Tue PM Run 5.21 mi - 42:50 - 8:09 pace - 124 avg hr

World of Beer run club

Tue AM Run 7.21 mi 56:34 - 7:50 pace 140 avg hr
Florida is hot. I can't wait until I am running in the mountains of Colorado again.

Mon Run - 7.16 mi - 55:47 - 7:47 pace - 141 avg hr

Steady pace most of the way, faded quite a bit on the last mile - hot

Sun Run - 6.71 mi - 50:47 - 7:34 pace - 140 avg hr

This run included 6 1/4 mile tempo efforts on a 1/4 mile easy jog

-

Last week: run 58.4 mi - bike 0 (0 rest day) 

last month run 281.53 mi  - bike 187.67 (2 rest day)

-

run yr: 1,820.95 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition

MyHowl July 12 - 18

Sunday

It looks like I will be leaving Florida in about 7 weeks or so. I did not see it coming, but this era of my life is coming to a close; that is all I have to say about that. On a positive note, I will be escaping the swamp of Florida and returning to the Colorado mountain air. I may try to buy a small house or condo in Leadville and find a sense of balance in my life, continue striving to improve health-wise and athletically. It has been a fine 3 year run in Florida and I feel enormous loss. I am sad. I have always been a wandering lost-boy - so I will rebound. This is what I do - The J. Geils band sad it best: Love stinks yeah, yeah

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Training this week: Run 58.4 mi - Bike 0 mi (0 rest day)

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Sat - Run - 1:02:55 - 7.34 mi - 8:34 pace - 135 avg hr
Ran the flats at Vista View (The Trash Heap). 
Fri - Run 55:04 - 6.72 mi - 8:11 pace
Jog
Thurs - PM Run 40:50 - 5.19 mi - 7:52 pace - 133 avg hr
Runners Depot run club
Thurs - AM Run 59:41 - 7.3 mi - 8:14 pace - 133 avg hr
Morning run at a steady pace
Wed - Run 7:13 mi - 56:03 - 7:51 pace - 143 avg hr
Hot as balls out today; my Gatorade bottle had a leak so I chucked it as soon as my run started (and I needed it) - I tried to add some short tempo in order to keep it interesting but it was a tough one today.

Tues - PM Run - 4.17 - 32:55 - 7:53 pace - 128 avg hr

World of Beer run

Tues - AM Run 6.74 mi - 51:56 - 7:42 pace - 138 avg hr

Morning run - steady - no issues to report

Mon - Run - 7.11 mi - 54:01 - 7:35 pace - 143 avg hr

I had a good run today; it has been a while since I have run without the urge to walk/run. Adaptation?

Sun Run - 6.7 mi - 1:01:11 - 9:07 pace - 132 avg hr

Trail run at the trash heap. 640' of elevation gain. I stayed on the loop and did 5 loops plus the main hill once. 

-

Last week: run 64.61 mi - bike 123.28 (0 rest day) 

last month run 281.53 mi  - bike 187.67 (2 rest day)

-

run yr: 1,765.81 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition