week of 6 October

• Mo - 5.30 0:45:48 8:38 139 (70%)
• Tu - 11.60 1:38:02 8:27 147 (74%)
• We - 9.30 1:25:23 9:11 133 (66%)
• Th AM - 5.60 0:52:51 9:26 133 (66%)
• Th PM - 2.98 0:27:55 9:22 132 (66%)
• Fr - 11.25 1:28:44 7:53 158 (79%)
• Sa - 5.33 0:50:45 9:31 130 (65%)
• Su - 20.25 3:00:01 8:53
• This Week - 71.62 10:29:29 8:47 141 (71%)

On Saturday, I got in 5 easy before my son's flag football game. His team scored at TD with 4 secs left to tie and made the conversion to win! After the game, we drove down to Williamsburg for the weekend to visit colonial Williamsburg and Yorktown. By prior agreement, I was able to get in my long run on Sunday :-)

I agonized over where I was going to run and ultimately decided to run from the colonial area to a trail I read about at the Waller Mill resovoir. Unfortunately, my replacement from Garmin didn't make it before we left (of course it was on the doorstep from Saturday afternoon until today) so I just ran 3 hours. I attempted to do the lookout trail at the park, but after scaling a couple of hills, I realized this wasn't a jogging trail and I just might snap my gimpy knee off. I also found a nice bike path that was about 2 miles long and shaded. I ended up doing a couple of out and backs on the bike path before heading back. Some guesswork and gmap-pedometer puts my distance at 20.25 (8:53 pace). Most was at ~9 min/mi, but the last 7+ were about 8:40 min/mi. (I don't have a HR because I forgot my chest strap.)

In other news, a high school friend of mine surprised both of us by getting within 90 seconds of his PR. That's really something when your 1) 37 years old and 2) ran sub-2:45 in your late 20s. He's running Boston in the spring and I'm hoping to make it there with him.