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thanks!

also, just like that, it's in the 50s here this morning (<15 for you celsius users). just spectacular. dew point is 48. autumn!

- warm up x 1 km; 1.5 km race pace tempo in [5:41, 5:33, 5:40] w/ 3 mins walking rest; cool down x 1 km
T+DI 130. was a little apprehensive about this going in. it was a bit challenging but didn't wreck me or push me that hard, which is a good sign i think. it's good to get a feel for what 18:59 feels like step by step. the second interval was a little fast, more like ~18:32 pace. first and last were on the money.

- stretch

i don't think i'm in sub-19 shape. but gonna lower volume and up intensity a bit for the next two weeks to get more practice at race pace. then taper for a few days so i can time trial right before i leave on my trip. worse comes to worst i blow the time trial and have a little break before getting back on the horse.

- run 15.02 km in 1:16:37
nice and easy, strong negative split for a 5:06 average pace. didn't note T+DI but it was similar to yesterday, maybe a few degrees warmer.

also walked about 7 km with my parents this morning, through a park by the capitol, by the supreme court to see the impromptu memorial to ruth bader ginsburg (many people down there), and then to see the new eisenhower memorial.

day 2 of headache. not as bad today. i think it's like the ones i was getting a year ago, related to something in my traps, so i've been massaging and doing mobility stuff (my self-massager is packed in a box somewhere in the basement).

also i tweaked my back picking something up. no run.

i just transcribed my first song. this version of "everywhere" by fleetwood mac: https://www.youtube.com/watch?v=UPbeGd-GszA.

a super easy song (almost 100% power chords and you can see her hands basically the whole time), but still, that's not something i could do at the beginning of the year.

now to go learn it...

Nice! Cool song too.

- yard work x ? (a lot)
cutting down a dead apple tree, chopping wood, pulling ivy, hauling stuff around. hands and forearms are gonna be wrecked tomorrow. very gratifying, i <3 chainsaw and axe. no run today.

you definitely have more to show for it than at the end of a run. might do some more this afternoon if it's not raining.

yesterday

- run 7.5 km in ~39 mins
my best friend is unexpectedly in town from san francisco, so i met up with him and went for a run. i'm in better shape than he is so this was shorter and slower than i'd normally do on a sunday, but who cares. we'll probably do some more runs together in the next few weeks while he's in town.