Grocery store for a some major grocery shopping. Home to relax before heading out the door with Goup at 7:15pm for a run. 9.5+ miles (68:08) along some of the main roads in Ballston Lake. Started to pour rain in the middle of the run for about 10-15 minutes. Then it stopped. Helped cool us off.
Back to stretch, foam roll, and make a spinach and onion omelet for dinner. Bed by 10:30ish.
August 23rd (Friday): 4 mile (28:28) in the morning with Derrick at 6:00am. Work 7:30am-4:15pm. Taught New Contractor orientation for the first 2 hours of work. Chicken with spinach and avocado in a garlic and herb wrap. Busy day all around at work.
New safety specs.
5:17, 5:15, 5:14, 5:11, 5:08. Kept the rest at 1:41 or faster. Total time of 34:24. 5:32 pace overall. Felt wicked smooth and relaxed. Happy with the results. Cooldown of the same 3.25 loop (21:50). 17 miles on the day.
Home to stretch, foam roll, and make a protein shake. Dinner below. Bed at a decent hour.
Local frozen blueberries and pumpkin flax seed granola with French Vanilla yogurt.