Smooth Like A Baby's Bottom

August 22nd (Thursday): 3 mile (20:44) morning run on my own. Protein shake for breakfast. Leftover Pie In The Sky pizza for lunch. Stayed late after work to escort a couple guys running the fire extinguisher training from 4pm-6pm. Zumba class being conducted in the cafeteria when I was walking back from the training. Cool.

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.

 

Stopped down in Clifton Park to help Derrick out with some money. Back to Ballston Lake to change up for a workout. Goal was 5xmile at goal marathon pace with 400 rest. Over to the high school by 6:15ish. 3.25 mile (21:33) for a warmup around the neighborhoods.

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.