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#redfam

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JD<p>Logged the last June <a href="https://mountains.social/tags/run" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>run</span></a>. Missed <a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> by two days because of an insect bite. But 28 for 30 isn’t too shabby. </p><p>98.5 miles, second largest volume this year. </p><p>11,900 ft climbing, which is on par for an easy month.</p><p>But tomorrow will be a Big. Fat. Zero. Rest of this week is recovery. Then time to fire it all up again and think about a fall 50k</p><p><a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>trailrunning</span></a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Friday <a href="https://mountains.social/tags/TacticalBarbell" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>TacticalBarbell</span></a> on Saturday. </p><p>- W/u jog for <a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a>, 1.7mi in 23:08</p><p>- Bench 5x5 @ 100lbs<br>- Squat 5x5 @ 135lbs<br>- Dead 1x5 @ 145lbs<br>- 15 min steam room</p><p>Next week weights go up!</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/lifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>lifting</span></a></p>
JD<p>Squeezed the minimum 20 minutes in after work because there weren’t enough cups of coffee this morning. </p><p>Highlight was an old, lifted diesel pickup barreling down the road with an Aussie hanging out the window grinning.</p><p>1.5 miles in 20:31 for a 13:54 pace. Super easy pace.</p><p>66°, 66° dew point, ‘cause that’s starting to matter.</p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> 13/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Hot. Not damn hot yet. But hot. <br>Full sun, 61° dewpoint.<br>4 out of 5 cars waved<br>Someone had their rugs hanging off porch rails</p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> 12/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Remedial hill repeats on an alright incline, finished with a near LT pace up the hill to home. 6 x 30s with 2:00 min recovery. </p><p>Despite the rolling landscape, hard climbs aren’t in abundance without driving. Have to find one, though, because this hill barely knocked my HR into Z4. </p><p>Mix of sun and shade. Seasonally appropriate humidity, but only 70°.</p><p>4.1 miles in 53:55 for a 12:50 pace.</p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> 10/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Rainy and wet Sunday morning run. Nothing to speak of except some loud cattle and a drowned shrew on the road. Should’ve applied a little Body Glide. *ouch*</p><p>6.25 mi in 1:27 for a 13:56 pace. Not bad for tired legs, full hydration, and a few beers and cake at a birthday last night. </p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> 8/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Threatening rain, damp, tractors pulling hay. Moved long run to tomorrow to make time for errands.</p><p>3.3 miles in 43:22 for a 13:24 pace.</p><p>Over a minutes faster per mile and at a lower HR than the same route 10 days ago.</p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> 7/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Sat in the steam room, post workout, listening to the Y’s water aerobics class’s soundtrack. It’s amazing how humans surround ourselves with music and don’t even think about it.</p><p>Jog up to the high school track as a warmup and <a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> 6/30. 1.7 miles, 21:56, for 13:08 pace. Definitely becoming summer</p><p>Lifts were 5x4 bench and squat, 5x1 deadlift, all at 70%. Back to <a href="https://mountains.social/tags/TacticalBarbell" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>TacticalBarbell</span></a> on Monday! </p><p><a href="https://mountains.social/tags/lifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>lifting</span></a> <a href="https://mountains.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a></p>
JD<p>Aaahhhh…. Summer is here. Little warm, little sticky, event at 8am. Took a new road, turned out to be a quiet gravel road with a pine woods on one side and a farm on the other.</p><p>4.5 miles, 330’, in 1:03 for a 13:59 pace. Slow, but still collecting the low hanging fruit of easy adaptations.</p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> 5/30</p><p>(Snuck in 20 minutes last night, too for 4/30)</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Herd of deer bounding over a pasture fence. Clear view of Alleghenies. Little bit of early summer heat. Proper threshold run for 30’sh minutes.</p><p>4 miles, 440’, 47:58 for a 11:53 pace.</p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> Day 3/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
JD<p>Vehicle inspection this morning followed immediately by work. Slipped today’s run between finishing work and starting dinner.</p><p>Easy 1.6 miles in 22:13 with about 200’, for a pace of 13:58 min/mile.</p><p><a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> day 2/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a> <a href="https://mountains.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a></p>
JD<p>Felt a little excited to lace up this morning and had the mental capacity to aim for no walking. HR settled in near LT on the hills, but legs and lungs felt strong.</p><p>First day of Run Every Day For A Month, a thing picked up from the old UltraList. It’s a nice way to get back in the habit, increase easy volume, and come out at the end of the month fitter. Goal is a minimum 20 minutes of light jogging per day.</p><p>3.3 miles, 440’, in 40:35. 12:23 min/mi</p><p>1/30</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a> <a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a></p>
JD<p>Two hell weeks of moving and work ended last night. Time to breathe? Or time to commit to a <a href="https://mountains.social/tags/REDFAM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>REDFAM</span></a> starting June 1?</p><p>Yeah, gonna for the Run Everyday Day For A Month plan. Been slacking so hard the last six months.</p><p><a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://mountains.social/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>runnersofmastodon</span></a></p>
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