Tilde Club Twtxt Timeline

2025-06-16T18:00:36Z ( bmallred@staystrong.run )
(#q65mx3a) @prologic nice... had to look up "Lamarckian" :-)

2025-06-15T15:33:02Z ( bmallred@staystrong.run )
(#cohasga) @kat thats awesome. my kids still love playing it.

2025-06-15T15:30:46Z ( bmallred@staystrong.run )
(#q65mx3a) @prologic what do we have here?

2025-05-06T13:07:17Z ( bmallred@staystrong.run )
[Running - 4 miles](https://staystrong.run/user/bmallred/activity/cbb015e4-d831-4afa-bc8b-fe11d9f65731): 4.00 miles, 00:09:40 average pace, 00:38:41 duration
nice and easy run on the treadmill. not sure how much i am going to run this week in anticipation for the final run.
#running #treadmill

2025-05-04T10:47:38Z ( bmallred@staystrong.run )
[Pinellas County Running - Long run](https://staystrong.run/user/bmallred/activity/d624afd5-2102-4d77-a4a9-eb17e7dfe725): 8.00 miles, 00:09:07 average pace, 01:12:50 duration
last long run of the training plan. legs were heavy again today. first half hour had a nice sprinkling going on but that humidity crept right in afterwards. more tired than i should be and need to try and keep these next few runs _light_
#running

2025-05-03T18:58:20Z ( bmallred@staystrong.run )
(#yarnd) @prologic Lol I totally forgot about this. I will put it on my todo list

2025-05-03T18:53:06Z ( bmallred@staystrong.run )
(#ad3xl2a) @iolfree Ha! I can just picture my eight year old telling me this from the back seat.

2025-05-03T18:51:35Z ( bmallred@staystrong.run )
(#lqutlya) @prologic Sounds like art to me 😀

2025-05-03T13:50:29Z ( bmallred@staystrong.run )
[Pinellas County Running - 3 miles](https://staystrong.run/user/bmallred/activity/cb7ce643-a4e9-4e26-af93-0a7c821c3961): 3.02 miles, 00:08:36 average pace, 00:25:56 duration
legs felt really heavy today. woke up tired (even though getting plenty of rest) and probably going to feel the same the rest of the day.
#running

2025-05-02T21:21:26Z ( bmallred@staystrong.run )
(#ona4qra) @bender My lawn is hoping for some rain!

2025-05-02T00:31:27Z ( bmallred@staystrong.run )
[Running - 4 miles](https://staystrong.run/user/bmallred/activity/5790aa47-5c29-41fd-84c7-07fcf7cacb11): 4.78 miles, 00:08:03 average pace, 00:38:28 duration
jamming out and ran to the end of the song
#running #treadmill

2025-05-01T01:55:51Z ( bmallred@staystrong.run )
[Pinellas County Running - 5 miles](https://staystrong.run/user/bmallred/activity/31f5b3dd-f607-439b-a7e9-d89dec15d62e): 5.06 miles, 00:08:58 average pace, 00:45:21 duration
hell of a day at work. the run felt so light today and it was good to get outside albeit late.
#running

2025-04-29T13:32:11Z ( bmallred@staystrong.run )
[Running - 4 miles](https://staystrong.run/user/bmallred/activity/8db3c9ea-f0f2-41b2-8e04-f0ff8ca2b730): 3.99 miles, 00:09:26 average pace, 00:37:41 duration

#running #treadmill

2025-04-27T07:39:48Z ( bmallred@staystrong.run )
[Knoxville Long Run](https://staystrong.run/user/bmallred/activity/401a09c2-10d9-486f-8340-381804690258): 12.00 miles, 00:09:47 average pace, 01:57:23 duration
no clue where i was going. found something called dogwood trail so just followed the arrows and tried not to stress the hills.
#running

2025-04-26T10:33:16Z ( bmallred@staystrong.run )
(#yarnd) @prologic Nice! Everyone should be excited 😀

2025-04-26T10:29:48Z ( bmallred@staystrong.run )
(#uvdlc5q) @prologic Do you use anything for analytics?

2025-04-26T00:52:28Z ( bmallred@staystrong.run )
[Pinellas County - 4 miles](https://staystrong.run/user/bmallred/activity/c23fb895-9b29-44c7-a28d-fe9b91ff745e): 4.01 miles, 00:08:20 average pace, 00:33:27 duration
moved this to today since tomorrow we have to wake up early and drive to TN. half a pizza and two pints sloshing around still felt okay. the pepperoni definitely gave me some additional heartburn though!
#running

2025-04-24T12:38:44Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/82109e6c-cda4-459a-86fa-6d474f38d922): 5.00 miles, 00:08:56 average pace, 00:44:37 duration
no issues with the legs. the sun brought my HR up a bit i think but it was a good session nonetheless.
#running

2025-04-23T13:55:44Z ( bmallred@staystrong.run )
[6 miles](https://staystrong.run/user/bmallred/activity/5ef2da73-cbae-4737-ae03-8db2baa6861c): 6.31 miles, 00:08:44 average pace, 00:55:06 duration
felt pretty good today. may try running outside tomorrow.
#running #treadmill

2025-04-23T10:09:00Z ( bmallred@staystrong.run )
(#ui2jwra) @bender > “Have I just encountered the face of the devil?”

Well he is a Marine Corps veteran and they do have the nickname of "Devil Dog". :-)

2025-04-23T10:02:03Z ( bmallred@staystrong.run )
(#blthsia) @aelaraji I use to be a pot or more a day but have cut that back in the last 4 or so years to just 2-3 cups. Main reason was because I was getting jittery which didn't happen before. I do think it is good to go without periodically (probably applies to more things than coffee) to just reset the system.

I don't drink it often but decaf's taste has gotten better too.

2025-04-22T16:44:47Z ( bmallred@staystrong.run )
(#grjijya) @movq that is great!

2025-04-22T16:32:20Z ( bmallred@staystrong.run )
(#z4hlt4a) @bender welp, thanks for this (entire stream)... got it accounted for ([commit](https://git.sr.ht/~bmallred/nahongvita/commit/fba8300)) on my own as well now :)

2025-04-22T13:52:25Z ( bmallred@staystrong.run )
[5 miles](https://staystrong.run/user/bmallred/activity/3145e115-30bf-4b21-a93f-7f5b53a1006d): 5.36 miles, 00:09:15 average pace, 00:49:34 duration
left leg was tight as hell and almost painful. taking it slow to test it out.
#running #treadmill

2025-04-20T20:14:32Z ( bmallred@staystrong.run )
AI used to talk to dolphins? Thanks for all the fish! 

https://www.thedailystar.net/tech-startup/news/google-building-ai-model-talk-dolphins-3875626

2025-04-20T13:57:02Z ( bmallred@staystrong.run )
(#fa7gbya) @lyse Beautiful!

2025-04-20T07:47:13Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/44d7f1f0-e655-4e89-8f35-3c33efdfa08d): 11.28 miles, 00:10:03 average pace, 01:53:15 duration
was suppose to get 20 miles today but after working outside nearly the entire day i was worn out and called it early.
#running

2025-04-19T11:47:41Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/a9ee1506-600a-4a11-9c65-590e1a7d6389): 5.00 miles, 00:08:21 average pace, 00:41:46 duration

#running

2025-04-19T11:38:01Z ( bmallred@staystrong.run )
(#2jnhzwq) @aelaraji Ugh, similar thing with bots (ai and crawlers) over here.

2025-04-19T11:33:30Z ( bmallred@staystrong.run )
(#7n4klda) @movq That is a good question, I've been on v0.17.3 for some time. In the past there has been one scheme update that I remember and the there was no issue. Maybe this next week I will try out v0.18 and post back.

I really don't mess with it being on a cron so tend to forget until I need it :-)

2025-04-18T20:50:09Z ( bmallred@staystrong.run )
(#7n4klda) @bender How is Borg? I have used restic for so long I haven't looked at anything else.

2025-04-17T12:46:20Z ( bmallred@staystrong.run )
[Running - 5 miles](https://staystrong.run/user/bmallred/activity/e1086f8a-f24d-40b5-816a-7cc1f5b5173a): 5.50 miles, 00:08:15 average pace, 00:45:23 duration
got a bit carried away with the music
#running #treadmill

2025-04-16T09:29:00Z ( bmallred@staystrong.run )
[Pinellas County Running - 8 miles](https://staystrong.run/user/bmallred/activity/5143aaa8-c4bf-45c0-99c7-20b236cde71e): 8.09 miles, 00:09:00 average pace, 01:12:47 duration
another great run although i know i was going a bit hard
#running

2025-04-15T09:47:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/5104ef5f-8bd5-4253-bd7f-54d7c7af447f): 5.02 miles, 00:08:36 average pace, 00:43:07 duration
amazeballs
#running

2025-04-13T17:36:49Z ( bmallred@staystrong.run )
(#5azdlza) @bmallred I just realized I was only suppose to do 5 miles at pace and not 8.

2025-04-13T09:28:08Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/37ebf24b-6f2f-49da-bbfd-e4e3e968183a): 12.03 miles, 00:09:11 average pace, 01:50:36 duration
schedule called for 12 and it got it. again felt light today... almost an all-day pace but just slightly faster. i hope i am not peaking too soon.
#running

2025-04-12T09:50:32Z ( bmallred@staystrong.run )
[Pinellas County - 8 miles](https://staystrong.run/user/bmallred/activity/030b0ee9-8fd6-4067-940e-3d3c527ba467): 8.01 miles, 00:08:43 average pace, 01:09:49 duration
felt so light today (minus the last hill) but i knew i was probably going a bit too fast for the workout.
#running

2025-04-10T13:15:57Z ( bmallred@staystrong.run )
[5 miles](https://staystrong.run/user/bmallred/activity/1efe57a9-d59c-4d16-9d14-94d9d3f29e59): 5.00 miles, 00:09:06 average pace, 00:45:32 duration
mandatory easy again
#running #treadmill

2025-04-09T13:42:11Z ( bmallred@staystrong.run )
[5 miles](https://staystrong.run/user/bmallred/activity/227826c3-546a-463c-859e-2172c7b31921): 5.00 miles, 00:09:23 average pace, 00:46:57 duration
treadmill today to make sure i keep it easy
#running #treadmill

2025-04-08T13:06:47Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/ffa63f28-694c-46f6-887a-4b161f00a983): 5.00 miles, 00:08:59 average pace, 00:44:54 duration
it was good to run through the park again. had to make a pitstop but the run felt pretty strong.
#running

2025-04-06T08:42:30Z ( bmallred@staystrong.run )
[Alachua County Running - 20 miles](https://staystrong.run/user/bmallred/activity/3f1c38ee-df5d-42bd-93e6-4b39eaba150d): 20.02 miles, 00:10:46 average pace, 03:35:27 duration
long run... drinking the day before and was surprised i got this done. it really felt light the majority of the time. oh man, the massey park saved me with the much needed refill of water since i only had my handheld.

on a side note my daughter did great yesterday at her state gymnastics meet. 1st on bars and 4th overall while winning a slot to regionals!
#running

2025-04-04T17:00:03Z ( bmallred@staystrong.run )
[Swimming](https://staystrong.run/user/bmallred/activity/55478a5f-d964-4243-ac99-eba77f4c14a7): 00:39:26 duration
playing with the kids
#swimming

2025-04-04T10:05:54Z ( bmallred@staystrong.run )
[Alachua County Running - 8 miles at pace](https://staystrong.run/user/bmallred/activity/79b8d287-7d02-4e1d-9edd-42d9fc972ddb): 8.03 miles, 00:08:33 average pace, 01:08:39 duration
rolling hills really did not phase me as much as i expected.
#running

2025-04-03T13:02:53Z ( bmallred@staystrong.run )
[5 miles](https://staystrong.run/user/bmallred/activity/d4c49b08-cd41-4fb4-ae48-e848b18925bd): 5.05 miles, 00:09:35 average pace, 00:48:26 duration

#running #treadmill

2025-04-02T09:34:36Z ( bmallred@staystrong.run )
[Pinellas County Running - 8 miles](https://staystrong.run/user/bmallred/activity/af72c22d-7ca9-4373-b176-6299f675c0ed): 8.04 miles, 00:09:24 average pace, 01:15:35 duration

#running

2025-04-01T09:45:55Z ( bmallred@staystrong.run )
[Pinellas County Running - 5 miles](https://staystrong.run/user/bmallred/activity/29f90117-c85e-4bf5-8ed9-49056a832b09): 5.02 miles, 00:09:10 average pace, 00:46:02 duration

#running

2025-03-31T01:50:49Z ( bmallred@staystrong.run )
[Pinellas County Running - Long run part II](https://staystrong.run/user/bmallred/activity/7de6bc89-b0a5-466d-883e-0d00f9f5639f): 6.98 miles, 00:10:46 average pace, 01:15:10 duration
finishing the mileage i needed.
#running

2025-03-30T09:16:23Z ( bmallred@staystrong.run )
[Pinellas County Running - Long run part I](https://staystrong.run/user/bmallred/activity/44c91232-8af7-45ae-aca1-7113ac1b42ce): 5.26 miles, 00:09:53 average pace, 00:51:55 duration
saw a fire from lightning at the local high school so cut this short to report it.
#running

2025-03-29T09:16:23Z ( bmallred@staystrong.run )
[Pinellas County Running - 8 miles](https://staystrong.run/user/bmallred/activity/c3d486c8-2119-4217-8703-a4d271878162): 8.08 miles, 00:08:30 average pace, 01:08:40 duration

#running

2025-03-27T19:53:51Z ( bmallred@staystrong.run )
[5 miles](https://staystrong.run/user/bmallred/activity/7a7c4444-ccff-433f-b62a-81009e0a97f1): 5.00 miles, 00:10:32 average pace, 00:52:41 duration

#running #treadmill

2025-03-26T09:47:43Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/cbf442b9-4e85-4e00-8f21-0a265dee29e5): 5.04 miles, 00:08:59 average pace, 00:45:16 duration

#running

2025-03-25T09:48:46Z ( bmallred@staystrong.run )
[Pinellas County Running - 5 miles](https://staystrong.run/user/bmallred/activity/e22c823b-e44a-46fb-a006-4518d9ae8d66): 5.02 miles, 00:09:06 average pace, 00:45:44 duration
real humid so breathing was difficult. calves were still tight from the long run. honestly it felt really hard but my HR stayed pretty low considering.
#running

2025-03-23T11:22:22Z ( bmallred@staystrong.run )
[Pinellas County Long Run](https://staystrong.run/user/bmallred/activity/f46e39cf-ef89-468e-a033-ba24ce291715): 18.03 miles, 00:10:14 average pace, 03:04:35 duration
fun run... broke it up in 5km segments. around 14 miles in started to just take it a bit easier because the legs just got a bit tired. pretty good for crap sleep and/or rest.
#running

2025-03-22T10:41:13Z ( bmallred@staystrong.run )
[Pinellas County Running - 8 miles](https://staystrong.run/user/bmallred/activity/5700bc41-e857-4141-9f48-1c628700f567): 8.03 miles, 00:09:04 average pace, 01:12:48 duration
only needed 8 and miscalculated a bit so could not do the whole park. such a nice morning.
#running

2025-03-20T18:01:58Z ( bmallred@staystrong.run )
[Running - 5 miles](https://staystrong.run/user/bmallred/activity/1427dd0a-c602-4c92-be0f-399147fa76f1): 5.00 miles, 00:09:21 average pace, 00:46:45 duration

#running #treadmill

2025-03-19T19:45:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/eab50252-0d31-41c4-a2a3-f4ede41b5a63): 5.65 miles, 00:08:25 average pace, 00:47:31 duration

#running #treadmill

2025-03-19T11:41:01Z ( bmallred@staystrong.run )
[Pinellas County - 8 miles](https://staystrong.run/user/bmallred/activity/19427ee4-4805-46fd-82ee-bdba20197afd): 8.01 miles, 00:08:57 average pace, 01:11:45 duration
was good to get out and not have to get up too early.
#running

2025-03-16T09:48:48Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/3772d95a-7a9a-4343-a4c9-9efe438b8d31): 17.05 miles, 00:10:54 average pace, 03:05:47 duration
the first 14 miles felt good, the first 10 felt great. then the humidity and yesterday's run got me i think and the last 3 miles were killer
#running

2025-03-15T09:49:31Z ( bmallred@staystrong.run )
[Pinellas County Running - 8 miles at pace](https://staystrong.run/user/bmallred/activity/0c4f178b-342d-402a-bbc6-e063afcababc): 8.06 miles, 00:08:28 average pace, 01:08:18 duration
this felt really good. the legs were a bit heavy but breathing was easy.
#running

2025-03-13T13:11:54Z ( bmallred@staystrong.run )
[4 miles](https://staystrong.run/user/bmallred/activity/6cc7a4fc-db23-492a-b554-33bcd58c7e57): 4.00 miles, 00:10:00 average pace, 00:40:01 duration

#running #treadmill

2025-03-13T02:34:00Z ( bmallred@staystrong.run )
[8 miles](https://staystrong.run/user/bmallred/activity/964b13f4-c5ff-4453-9041-827ff1c4a59b): 8.00 miles, 00:08:58 average pace, 01:11:41 duration
treadmill run due to work. killing me.
#running #treadmill

2025-03-11T12:41:31Z ( bmallred@staystrong.run )
[Pinellas County Running - 4 miles](https://staystrong.run/user/bmallred/activity/21e107e9-fe74-4f66-8c7a-ec0389e6f125): 4.04 miles, 00:08:45 average pace, 00:35:20 duration

#running

2025-03-10T00:48:39Z ( bmallred@staystrong.run )
[5 miles](https://staystrong.run/user/bmallred/activity/5c3a5597-a66f-4a94-ba84-7f76efe19abb): 5.18 miles, 00:09:18 average pace, 00:48:08 duration
finishing the 13 miles. this felt really easy on tired legs.
#running #treadmill

2025-03-09T15:39:27Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/81104e9b-7226-4a54-a5ae-756e853710fd): 8.15 miles, 00:11:43 average pace, 01:35:28 duration
had a date night last night and probably drank a bit too much. my wife followed me on the bike while we did some errands as well. hot and humid this afternoon which really dragged me down. i'll finish the rest of the HM at home.
#running

2025-03-06T11:36:30Z ( bmallred@staystrong.run )
[Pinellas County - 4 miles](https://staystrong.run/user/bmallred/activity/76470579-645c-4281-8c13-143a6114284b): 4.05 miles, 00:08:21 average pace, 00:33:46 duration
the morning is so much better to run. just the getting up part sucks. legs tired from such a quick turn around but felt fine.
#running

2025-03-06T02:24:07Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/8c6200c9-a2b1-4697-a19f-f879d24e9928): 5.03 miles, 00:08:58 average pace, 00:45:03 duration
late run do to work and life. had my daughters field trip this morning which was fun. definitely going to sleep hard tonight.
#running

2025-03-04T10:04:35Z ( bmallred@staystrong.run )
[Pinellas County - 4 miles](https://staystrong.run/user/bmallred/activity/9f442eba-dd60-4235-a450-e4a089c5cd38): 4.06 miles, 00:08:41 average pace, 00:35:15 duration

#running

2025-03-03T18:03:39Z ( bmallred@staystrong.run )
(#oknfufq) @lyse i appreciate you updating this with that info. been in the weeds at work so haven't been tracking the conversation here much. let me sit on this for a bit because often times the edits are within seconds of first post so maybe maybe i just allow them within a certain time frame or do away with them all together. i really only do it because it bugs me once i notice the typo :)

2025-03-02T09:26:48Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/0db66a5e-0920-4bd5-9eca-21e30c0d94af): 15.02 miles, 00:10:44 average pace, 02:41:18 duration
i just had no strength today. the work still hasn't stopped or slowed down and my son had a sleep over last night. got it done but just drained. now gotta get donuts for the kids.
#running

2025-03-02T02:25:33Z ( bmallred@staystrong.run )
(#oknfufq) @lyse Gotcha. That makes sense. Doesn't hurt the systems but definitely can break the thread.

2025-03-02T02:23:47Z ( bmallred@staystrong.run )
(#oknfufq) @andros Oh, this system has an edit button so I can just update the twt as needed. It's a custom implementation so just kind of through it in when I was building it out.

2025-03-02T02:20:10Z ( bmallred@staystrong.run )
(#wc7a6ya) @lyse Haha so true

2025-03-01T17:25:25Z ( bmallred@staystrong.run )
Sitting in urgent care for two hours... Doesn't seem too urgent :-)

2025-03-01T17:24:11Z ( bmallred@staystrong.run )
(#tbyqv7a) @andros Do edits cause problems? I sometimes make them and didn't realize it may be an issue

2025-03-01T13:16:06Z ( bmallred@staystrong.run )
(#d2x3via) @osnews Its been so long and never really thought about it.

 - Arch was great but always had issues.
 - Gentoo was great but not enough patience to compile when I need something quick for work. 

I haven't really looked back since I installed Void. Sometimes it is a pain when things don't play well with MUSL but nothing that would make me change course.

2025-03-01T13:04:45Z ( bmallred@staystrong.run )
(#54s7x4q) @thecanine I don't mind the [FUTO keyboard](https://keyboard.futo.org/) either but it is pretty basic. Going to have to try out helio

2025-03-01T11:26:42Z ( bmallred@staystrong.run )
[Pinellas County - 7 mile run](https://staystrong.run/user/bmallred/activity/f15409c3-3824-4c0f-85aa-f7f7a72bb28d): 7.03 miles, 00:08:44 average pace, 01:01:24 duration
this one felt great
#running

2025-02-28T18:24:10Z ( bmallred@staystrong.run )
[4 mile run](https://staystrong.run/user/bmallred/activity/47ccd354-5952-4347-80a8-4764d55a2ee6): 4.02 miles, 00:09:29 average pace, 00:38:08 duration

#running #treadmill

2025-02-27T02:51:10Z ( bmallred@staystrong.run )
[Treadmill - 7 mile run](https://staystrong.run/user/bmallred/activity/a917605a-057d-4a56-9892-62443688a596): 7.00 miles, 00:09:35 average pace, 01:07:03 duration
ugh, work pushing this late again. just got it done.
#running #treadmill

2025-02-26T03:13:01Z ( bmallred@staystrong.run )
[Pinellas County - 4 mile run](https://staystrong.run/user/bmallred/activity/c0625f76-776d-4331-b35a-841c7527431f): 4.06 miles, 00:08:50 average pace, 00:35:50 duration
late in the evening (fucking work). definitely had the urge to drop a deuce for the majority of it. the pace was comfortable.
#running

2025-02-22T10:02:30Z ( bmallred@staystrong.run )
[Philadelpia - Long run](https://staystrong.run/user/bmallred/activity/823a1557-3f5e-471a-bd3e-a02876ac7617): 14.22 miles, 00:10:02 average pace, 02:22:39 duration
great long run. had a few places in mind to try and visit (tun tavern, rocky steps, the river thing) and hit them all with not really any idea where they were. pretty much just went tourist mode taking pictures and reading signs. it was so freaking cold! 22F i think. took the beanie off and the sweat had turned to ice, and my torso was all red from the rubbing of my clothes.
#running

2025-02-20T22:40:02Z ( bmallred@staystrong.run )
[Running - 4 miles](https://staystrong.run/user/bmallred/activity/dbc8d6e7-ac1b-49d7-bb8d-24347705573e): 4.00 miles, 00:09:31 average pace, 00:38:05 duration
so boring
#running #treadmill

2025-02-19T23:04:00Z ( bmallred@staystrong.run )
[Running - 7 miles](https://staystrong.run/user/bmallred/activity/c1eff40c-44b5-49eb-81b0-422999fce4f6): 7.00 miles, 00:09:33 average pace, 01:06:49 duration

#running #treadmill

2025-02-18T23:10:00Z ( bmallred@staystrong.run )
[Running - 4 miles](https://staystrong.run/user/bmallred/activity/60768be4-70a4-4205-a3cc-487ead56d5aa): 4.00 miles, 00:09:32 average pace, 00:38:06 duration
this week is going to be hell. with the travel and all the fires at work i can already tell.
#running #treadmill

2025-02-16T15:33:31Z ( bmallred@staystrong.run )
[Hendersonville - Long run](https://staystrong.run/user/bmallred/activity/20216a40-2e49-4063-853e-5fc8e8c17b9b): 7.29 miles, 00:09:56 average pace, 01:12:28 duration
missed the 9 mile target. wrong shoes for the job. had to cut my route short due to flash flooding so turned on tourist mode. did some mud skating and just took everything in
#running

2025-02-15T15:21:00Z ( bmallred@staystrong.run )
[Hendersonville - 6 mile run at pace](https://staystrong.run/user/bmallred/activity/41b4fb4f-efe3-408b-bc04-ecc808574f16): 6.03 miles, 00:09:30 average pace, 00:57:19 duration
a quick morning run (not at pace) with my sister before the wedding shenanigans.
#running

2025-02-13T17:58:12Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/d01bb1fb-26a9-4c86-97c3-ba4634f14799): 3.11 miles, 00:10:19 average pace, 00:32:03 duration

#running #treadmill

2025-02-13T13:55:49Z ( bmallred@staystrong.run )
(#y4cur4q) @lyse on emacs i use [elpher](https://thelambdalab.xyz/elpher/)

2025-02-13T11:08:51Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/cfb2aafa-7158-4415-a348-965ea71254c2): 3.18 miles, 00:09:17 average pace, 00:29:34 duration

#running

2025-02-12T22:56:25Z ( bmallred@staystrong.run )
(#4fmwoaq) @bmallred i really need to sit down and add some rate limiting to be honest.

2025-02-12T22:30:47Z ( bmallred@staystrong.run )
(#4fmwoaq) @lyse yeah, i have the following as well:

```
User-agent: *
Disallow: /
```

now i some middleware that looks at the header, and if they are polite enough to include "bot" in the user agent, they politely get a 404 response.

2025-02-12T14:37:43Z ( bmallred@staystrong.run )
reviewing logs this morning and found i have been spammed hard by bots not respecting the `robots.txt` file. only noticed it because the OpenAI bot was hitting me with a lot of nonsensical requests. here is the list from last month:

- (810) bingbot
- (641) Googlebot
- (624) http://www.google.com/bot.html
- (545) DotBot
- (290) GPTBot
- (106) SemrushBot
- (84) AhrefsBot
- (62) MJ12bot
- (60) BLEXBot
- (55) wpbot
- (37) Amazonbot
- (28) YandexBot
- (22) ClaudeBot
- (19) AwarioBot
- (14) https://domainsbot.com/pandalytics
- (9) https://serpstatbot.com
- (6) t3versionsBot
- (6) archive.org_bot
- (6) Applebot
- (5) http://search.msn.com/msnbot.htm
- (4) http://www.googlebot.com/bot.html
- (4) Googlebot-Mobile
- (4) DuckDuckGo-Favicons-Bot
- (3) https://turnitin.com/robot/crawlerinfo.html
- (3) YandexNews
- (3) ImagesiftBot
- (2) Qwantify-prod
- (1) http://www.google.com/adsbot.html
- (1) http://gais.cs.ccu.edu.tw/robot.php
- (1) YaK
- (1) WBSearchBot
- (1) DataForSeoBot

i have placed some middleware to reject these for now but it is not a full proof solution.

2025-02-12T11:49:40Z ( bmallred@staystrong.run )
(#5jtg5ha) @movq Oh man this made my morning!

2025-02-12T10:02:12Z ( bmallred@staystrong.run )
[Pinellas County - 5 mile run](https://staystrong.run/user/bmallred/activity/d231a605-cb9a-4001-9ef9-064cea7ec870): 5.05 miles, 00:09:12 average pace, 00:46:32 duration
slept like shit. fought back the urge to shit for four fifths of the run. bleh.
#running

2025-02-12T00:59:26Z ( bmallred@staystrong.run )
(#jknl73a) @lyse That is how it feels for sure

2025-02-11T18:33:53Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/1602a6f6-da8b-40c1-8a2b-20d879e6a2eb): 3.11 miles, 00:10:31 average pace, 00:32:39 duration

#running #treadmill

2025-02-11T10:43:20Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/d630d60a-0f17-4632-9736-20a411734dd7): 3.17 miles, 00:09:12 average pace, 00:29:07 duration
legs are soooo tight. felt light though.
#running

2025-02-09T08:22:00Z ( bmallred@staystrong.run )
[Holly Hill - Long run](https://staystrong.run/user/bmallred/activity/69364c22-41d0-422b-9f1b-8823a8712e78): 12.06 miles, 00:09:43 average pace, 01:57:15 duration
did not sleep last night. the bed was not too comfortable and i was burning up for some reason. the run went well. it was a decent temperature and i kept the pace pretty moderate (mainly around a 9:30). hit two bridges going back-and-forth between daytona. i did walk a bit around mile ten to recollect myself but a good run nonetheless.

my daughter got first all-around in her gymnastic meet and did really well on all events, too!
#running

2025-02-08T11:48:18Z ( bmallred@staystrong.run )
[Pinellas County - 6 mile run](https://staystrong.run/user/bmallred/activity/8abec05a-a3a9-497d-aeef-29d626506ee8): 6.05 miles, 00:08:49 average pace, 00:53:18 duration
pretty good run. been tough logging this last week or so with all the work, but its going well. there was a lot of people waiting to get in to walsingham park today... probably the 5km event i saw posted a couple of weeks ago. i need to be better about planning these things.
#running

2025-02-06T22:41:57Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/fbb50f28-1101-4ba2-abaf-9cf9a7263c19): 3.11 miles, 00:10:53 average pace, 00:33:48 duration

#running #treadmill

2025-02-06T11:11:46Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/a946fd83-2966-45f0-96c7-f6fe1c63c3b3): 3.17 miles, 00:09:10 average pace, 00:29:04 duration

#running

2025-02-05T09:52:55Z ( bmallred@staystrong.run )
[Pinellas County - 6 mile run](https://staystrong.run/user/bmallred/activity/cbb60270-7c5b-4be8-b7f6-c1b4bf59d5d6): 6.06 miles, 00:09:18 average pace, 00:56:17 duration
good run. calves tight but kept it lightish.
#running

2025-02-04T22:39:33Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/2549410a-db7d-4b72-90a3-a014aaaf50b7): 3.11 miles, 00:10:54 average pace, 00:33:53 duration

#running #treadmill

2025-02-04T10:55:16Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/0ff1c034-a832-4cf2-a1f9-604634fbffad): 3.17 miles, 00:08:59 average pace, 00:28:30 duration

#running

2025-02-03T10:49:17Z ( bmallred@staystrong.run )
[Pinellas County - Cycling](https://staystrong.run/user/bmallred/activity/72a55b44-949e-4ae2-ac44-e39ce6c3d51f): 11.11 miles, 00:05:10 average pace, 00:57:23 duration
whew, wore out my quads!
#cycling

2025-02-02T12:46:23Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/a3a7f6eb-f2fa-4165-a370-80d4b964e18c): 11.04 miles, 00:09:47 average pace, 01:47:57 duration
my legs were dead tired. i meant to stop and take a picture of this skeleton sitting in a dead tree but missed it. was chatting up a fellow running named vincent and lost track of time. also saw some friends and their daughter out riding bikes. the last overpass i walked over since my HR was getting high. decent run for having little to no energy after yesterdays session.
#running

2025-02-01T12:42:14Z ( bmallred@staystrong.run )
[Pinellas County - 6 miles at pace](https://staystrong.run/user/bmallred/activity/10a28589-0cac-4eab-b8b2-873e03562bad): 6.05 miles, 00:08:18 average pace, 00:50:12 duration
went too hard and did not realize it until after the second overpass. the very last leg of the run there was a dog shitting and making the most hilarious sound the dog owner and i couldn't stop laughing.
#running

2025-02-01T12:25:03Z ( bmallred@staystrong.run )
(#njap3hq) @movq Nice, at first my brain went assignment versus equality, but then after a sip of coffee I got it.

2025-02-01T12:18:39Z ( bmallred@staystrong.run )
(#6fsfkuq) @prologic Sorry to hear that.

2025-01-30T18:51:18Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/407c7872-aa7b-4263-8f61-86b81db6941f): 3.11 miles, 00:11:42 average pace, 00:36:22 duration

#running #treadmill

2025-01-30T11:25:32Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/8b6f7fef-66d9-433d-99e3-4c9b33aa691a): 3.16 miles, 00:09:07 average pace, 00:28:50 duration

#running

2025-01-29T09:42:39Z ( bmallred@staystrong.run )
[Pinellas County - 6 mile run](https://staystrong.run/user/bmallred/activity/ab7499e0-998c-4999-bdbb-1d5e194892dc): 6.03 miles, 00:09:12 average pace, 00:55:28 duration

#running

2025-01-28T21:32:10Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/c58a30f3-6f7f-4fc5-9eac-432d7b8fc07f): 3.11 miles, 00:10:53 average pace, 00:33:48 duration

#running #treadmill

2025-01-28T11:08:58Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/9bc181d5-a177-429a-a9db-f1de9ea0b1fb): 3.17 miles, 00:09:08 average pace, 00:28:57 duration
kept it what felt easy. my right chest is still hurting a bit when i breathe. really hard to get out of bed these last two days.
#running

2025-01-26T10:34:17Z ( bmallred@staystrong.run )
[Osceola County - Long run](https://staystrong.run/user/bmallred/activity/766964f5-fcc0-46f0-bf55-fe0e7c5f973f): 6.26 miles, 00:09:25 average pace, 00:58:56 duration
felt easy and a lot more hills. kept it at the pace i was looking for too. a bit tired though i think just from a long day prior. have to get ready for a full day at universal studios now.
#running

2025-01-25T09:50:47Z ( bmallred@staystrong.run )
[Osceola County - 5 mile run at pace](https://staystrong.run/user/bmallred/activity/d196e476-2f5e-4bb8-b56c-737faa28759e): 5.04 miles, 00:08:20 average pace, 00:42:04 duration
whoa, was not expecting it to be that hilly. nice and cold and kept the pace up pretty steady. HR was mainly aerobic which was surprising since going up the hills i was expecting more spikes.

my daughter did great at her gymnastics meet, too... all-in-all a good day.
#running

2025-01-24T18:32:24Z ( bmallred@staystrong.run )
(#mdzn2pq) @prologic the `dd` command is my favorite command: https://youtube.com/shorts/j95yzoRGxWc?feature=shared

2025-01-23T17:51:28Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/c3680fc4-e73a-45a5-bfa4-8fa428b9cfd2): 3.11 miles, 00:10:52 average pace, 00:33:47 duration

#running #treadmill

2025-01-23T10:36:19Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/7eeaf222-3dcd-4ad7-a313-b625298722a0): 3.15 miles, 00:08:59 average pace, 00:28:16 duration
another cold one. slept hard ran light.
#running

2025-01-22T10:00:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 mile run](https://staystrong.run/user/bmallred/activity/11fe3b8b-6aa9-46ed-a3d1-2d4e09f3a75e): 5.07 miles, 00:09:17 average pace, 00:47:04 duration
fucking cold! 39F out there and ran with three layers on. first 30 minutes there was a good rain. for the most part it was an easy run and was fun to combat the cold and rain which is not common here.
#running

2025-01-21T19:05:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/0cd5b21a-10a3-4121-9864-a09096f60d33): 3.11 miles, 00:10:52 average pace, 00:33:47 duration

#running #treadmill

2025-01-21T11:19:23Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/aa04e2dd-71ec-41aa-b970-7745804b55c9): 3.15 miles, 00:09:39 average pace, 00:30:26 duration
legs feel really beat up but i have no idea why.
#running

2025-01-20T12:11:12Z ( bmallred@staystrong.run )
[Pinellas County - Cycling](https://staystrong.run/user/bmallred/activity/12d80fa3-a009-4966-8538-401203b36117): 4.79 miles, 00:05:43 average pace, 00:27:20 duration

#cycling

2025-01-19T12:44:42Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/6c16ddde-ed4d-4ad7-8c39-874b09360d6a): 9.22 miles, 00:10:03 average pace, 01:32:43 duration
this was tough. just low on energy and my legs are really tired. aerobically i was okay and the conditions were not bad. just bad head space and energy levels. tired.
#running

2025-01-18T13:16:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/61933aff-778a-4601-9f83-45dccecb2daa): 4.99 miles, 00:08:49 average pace, 00:44:02 duration
it was chill to start out with. then saw our friends walking their dogs and said hey. and then, saw some friends driving by. and then saying hello to a bunch of people in the park. and then realized there was a 5km race in the park today. yeah, i didn't keep it chill.
#running

2025-01-16T15:38:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/655049b7-8756-4e1f-bd71-c2f09068ac0b): 3.11 miles, 00:10:37 average pace, 00:32:58 duration
easy miles
#running #treadmill

2025-01-16T10:13:25Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/7b1c07d8-a985-49aa-aaa9-83fef2d66a71): 3.12 miles, 00:09:24 average pace, 00:29:20 duration
good pace finally. honestly it was mainly because my body is exhausted today and could not imagine pushing it any more.
#running

2025-01-15T10:01:03Z ( bmallred@staystrong.run )
[Pinellas County - 5 miles](https://staystrong.run/user/bmallred/activity/f7dbd1e9-50f6-448e-9102-ee6040e498da): 5.06 miles, 00:09:02 average pace, 00:45:41 duration
a lot of saliva collected in my mouth about half a mile in. swallowed and it caused me to choke. the rest of the run had a tickle in my throat. run was pretty good just ran too quick i guess.
#running

2025-01-14T15:52:33Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/6971f508-107c-485f-b9be-97318f2fa719): 3.11 miles, 00:10:02 average pace, 00:31:11 duration
getting some extra miles in. been a little anxious and cannot seem to focus as of late.
#running #treadmill

2025-01-14T10:19:43Z ( bmallred@staystrong.run )
[Pinellas County - 3 mile run](https://staystrong.run/user/bmallred/activity/6f846b34-eed5-4a8d-be8c-708f5e43f258): 3.13 miles, 00:09:09 average pace, 00:28:38 duration
really nice out. still went out faster than i wanted and i really need to get better at keeping it on track.
#running

2025-01-13T10:49:36Z ( bmallred@staystrong.run )
[Pinellas County Cycling](https://staystrong.run/user/bmallred/activity/ec135662-d95e-459a-8005-9bf6871aad97): 7.75 miles, 00:05:28 average pace, 00:42:22 duration
cross training
#cycling

2025-01-12T10:35:47Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/27999d33-29ea-49bd-96e1-a5567d28a135): 5.03 miles, 00:09:19 average pace, 00:46:55 duration
easy five to complete the first week of marathon training. my left glute/hip had some twinges
#running

2025-01-11T10:07:10Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/88f04948-eb65-4e7d-a245-73747c099013): 8.50 miles, 00:09:50 average pace, 01:23:31 duration
garmin gps really fucked this one up. it thought i ran a half marathon at like a 7:00 pace or something.

the run was okay. it was a bit warmer and humid this morning, but really i am just a bit worn out i think. it was a bit boring so i turned on the podcast "telepathy tapes" and that was at least background noise.
#running

2025-01-10T22:29:21Z ( bmallred@staystrong.run )
(#i4ytaua) @prologic Where do I find those at? I have the 2024 year back but it may be nice for the others!

2025-01-09T11:31:37Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/a6bc3ed3-dec5-480f-b08f-0a285d4787d5): 3.14 miles, 00:09:12 average pace, 00:28:55 duration
third day of training with just a base run. definitely feeling the squats and lunges i did two days ago!
#running

2025-01-08T09:59:51Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/2e7766d7-388b-4b10-ab27-5ec989675e69): 5.06 miles, 00:08:58 average pace, 00:45:20 duration
5 miles at marathon pace. what is marathon pace? i do not know yet but was trying to start around 9:10 and see how that felt. it was good but maybe not good for a full marathon at this point.
#running

2025-01-07T10:37:36Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/d455824c-ade4-4a82-bebb-bc7e5b6cd721): 3.12 miles, 00:08:53 average pace, 00:27:44 duration
first day of marathon training. i do not have a race in mind but wanted to start training again. was going too fast but 48F and just feeling overall good.
#running

2025-01-06T22:58:11Z ( bmallred@staystrong.run )
(#i4ytaua) @lyse thanks for checking! it is a work in progress. i journal as well so may just be a manual process to get some of the data back in, but not going to rush it unless it is dorking someone's feed.

2025-01-06T21:00:53Z ( bmallred@staystrong.run )
my apologies for anyone tailing this feed... turns out some data was corrupted from an unscheduled interruption and in the process of getting everything back online.

2025-01-05T10:44:01Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/b207da44-c6a4-47e0-913b-09cc32d09b7f): 11.00 miles, 00:09:38 average pace, 01:46:02 duration
just one of those ones you never want to stop. it was dark, quiet, and lonely which just let me zone out with the cool weather and maintain what felt easy. didn't look at the watch until the end when it notified me it was going to die. adjusted the mileage and time to reflect.
#running

2025-01-02T11:56:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/51ed98d3-d437-40b0-900b-068430ffa2ab): 4.06 miles, 00:08:51 average pace, 00:35:59 duration
51F this morning with a bit of a breeze which was great. felt easy but i think the enjoyment of being outside brought my pace and heart rate up a bit. actually slept well last night and woke up refreshed... been about a month or more i think.
#running

2024-12-31T13:14:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/77b7b0d4-ec2e-497d-a74e-e56bef797d59): 6.21 miles, 00:09:19 average pace, 00:57:51 duration
just running to run. a bit worn out recently so just stuck to the treadmill. first two miles at 10:00, next two and three quarters at 8:34, a quarter mile at 7:30, and a cool down at 10:00 again.
#running #treadmill

2024-12-30T18:00:00Z ( bmallred@staystrong.run )
[Pinelles County Cycling](https://staystrong.run/user/bmallred/activity/470cd93d-d78a-4881-af86-108c13338cc5): 1.12 miles, 00:11:02 average pace, 00:12:20 duration

#cycling

2024-12-30T17:21:00Z ( bmallred@staystrong.run )
[Pinelles County Cycling](https://staystrong.run/user/bmallred/activity/4bd93e01-aa63-421a-8ad1-17b69a1bffd2): 1.12 miles, 00:10:19 average pace, 00:11:32 duration

#cycling

2024-12-29T10:16:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/025e2193-3124-4d1a-a4cb-7e2cbc3f88c6): 13.13 miles, 00:10:34 average pace, 02:18:44 duration
woke up exhausted and felt it the entire day. broke the run up a bit with a mile on/off intervals. the faster pace felt good but towards the end of each i could feel the fatigue accumulating. fucking humid with none of the expected rain which was a disappointment.
#running

2024-12-28T16:04:00Z ( bmallred@staystrong.run )
[Pinelles County Cycling](https://staystrong.run/user/bmallred/activity/d2c4ac0b-a2dc-479c-9359-e7dc3b3c48a9): 1.80 miles, 00:09:33 average pace, 00:17:14 duration

#cycling

2024-12-28T14:44:00Z ( bmallred@staystrong.run )
[Pinelles County Cycling](https://staystrong.run/user/bmallred/activity/fb2c6188-c87e-4e18-a557-a2d8c94f02e6): 1.79 miles, 00:08:08 average pace, 00:14:33 duration

#cycling

2024-12-27T10:56:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/03ebcdf9-b84c-41d3-9fb8-85d19d2fbfe3): 5.06 miles, 00:09:53 average pace, 00:50:02 duration
nice easy run.e definitely feeling the extra weight from all the holidays. probably could go hibernate safely if i wanted to.
#running

2024-12-24T15:43:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/4a316bfe-69ac-4b28-8a19-56e19cb4e207): 8.10 miles, 00:09:35 average pace, 01:17:37 duration
needed to get out and get away from everything for a bit. turned into eight miles but was just what i needed.
#running

2024-12-22T11:54:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/e7d13365-7a2a-444a-9a85-77c87661471c): 12.58 miles, 00:09:10 average pace, 01:55:11 duration
beautiful day out. the holiday distance classic was today too it turns out so plenty of runners to run with on the way back in. did pretty much 5km intervals. did not realize it but could have possibly broke my PB in the half marathon... oh well, great run!
#running

2024-12-20T10:41:00Z ( bmallred@staystrong.run )
[Easy run](https://staystrong.run/user/bmallred/activity/ebb1f525-9795-4333-9be4-3c82f91dbd98): 4.07 miles, 00:09:19 average pace, 00:37:56 duration
kept it easy. no watching pace or anything and played it by feel.
#running

2024-12-19T09:56:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/d555c819-d67a-414a-813b-a735c8df305a): 7.30 miles, 00:09:49 average pace, 01:11:43 duration
felt light but my heart rate was all *threshold*. real foggy out.
#running

2024-12-18T10:38:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/7a519c53-ca70-4ad3-8b3c-2afe96491b74): 5.06 miles, 00:10:19 average pace, 00:52:17 duration
just an easy run
#running

2024-12-18T01:20:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/2b948915-1b26-46fc-93d2-5253aafade7f): 3.11 miles, 00:11:27 average pace, 00:35:33 duration

#running #treadmill

2024-12-17T13:44:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/f883e712-9aa0-456b-b41b-6b37ba973d7e): 5.00 miles, 00:10:30 average pace, 00:52:30 duration
slow run. the pace hurt the legs a bit but atleast i kept it light.
#running

2024-12-15T11:25:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/38cafb76-cae5-4d65-8a88-f4fb6da5e309): 10.02 miles, 00:10:21 average pace, 01:43:37 duration
kept it slow for a low heart rate run. ti took forever to feel comfortable which may have been the excess of pizza and beer yesterday. and honestly, not very good sleep either. forced myself to stop at ten miles mainly because i was over my weekly mileage goal.
#running

2024-12-13T13:43:00Z ( bmallred@staystrong.run )
[Threshold](https://staystrong.run/user/bmallred/activity/cfed64ac-a205-4cac-bd51-16918d0d6eca): 7.00 miles, 00:09:14 average pace, 01:04:37 duration
did not know what this would be like when i set out. turned out to be a bit of a threshold workout, but did not hurt much. generally a nice day out and a good run even if the legs were heavy.
#running

2024-12-11T15:05:00Z ( bmallred@staystrong.run )
[Fartlek](https://staystrong.run/user/bmallred/activity/de61aa56-8caf-4129-8b6f-72ca30317963): 7.12 miles, 00:09:56 average pace, 01:10:41 duration
kept it chill the first three miles then took a walk break to lower the heart rate and started off again into a fartlek. the intervals helped because my mind was starting to fuck with me with the steady pace. got some pretty good rain in the last two and a half miles which was great too!
#running

2024-12-10T10:14:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/75b1ec1f-1b20-4006-a020-222b67cf7c0f): 7.08 miles, 00:10:03 average pace, 01:11:04 duration
nice cool run. well rested, and kept it mainly in zone 2 as intended. was not sure how my back was going to be after i tweaked it moving weights around yesterday, but it was fine. cushy mach 6s on and some ibuprofen just in case.
#running

2024-12-08T15:20:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/60668789-f891-4037-b551-e74bf5d4d43c): 6.28 miles, 00:09:31 average pace, 00:59:46 duration
again worn out. i needed to take a nap yesterday to "catch up" but i was told not to. not good advice. this was comfortable, but the body is just exhausted.
#running

2024-12-06T13:54:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/393286fc-5917-47e2-ba7e-6a0b50fb37da): 7.00 miles, 00:10:07 average pace, 01:10:44 duration
work life is killing me. this was hard and i am just on empty recently.
#running

2024-12-04T09:58:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/b8877e19-8da2-47c2-a36e-a34824099b6d): 7.22 miles, 00:09:43 average pace, 01:10:11 duration
felt soooo good
#running

2024-12-02T10:46:00Z ( bmallred@staystrong.run )
[Easy run](https://staystrong.run/user/bmallred/activity/36a029e5-f3e8-4ae0-8f1c-bf8ff89971af): 5.06 miles, 00:09:43 average pace, 00:49:08 duration
kept it easy. legs were a bit tired, but wanted to enjoy the weather. not sure if i should start training again for a marathon just in case or just wing it.
#running

2024-12-01T17:10:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/7daae092-ad02-4203-9f28-d2d12d6bc547): 3.14 miles, 00:08:34 average pace, 00:26:55 duration
needed to get out. was going a bit crazy.
#running

2024-11-30T11:03:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/fe18930f-bb70-489f-8329-700cde766c19): 9.54 miles, 00:09:24 average pace, 01:29:36 duration
typical 5km easy then 5km comfortable-uncomfortable followed by another 5km easy. local weather and signs said it was around 48F, very low humidity (the sweat salt stains prove that bit), and just a really nice day out with a breeze. stopped the run after the planned session to get some extra walking in for a stupid garmin challenge.
#running

2024-11-28T13:06:00Z ( bmallred@staystrong.run )
[SPRC Turkey Trot](https://staystrong.run/user/bmallred/activity/21040c8a-ce70-4a18-8fa4-9df3064e772e): 3.10 miles, 00:10:45 average pace, 00:33:16 duration
ran with my son on his scooter. definitely took lessons from the last two years and slowed it down so he did not cut off as many people and to avoid any wipe outs. besides him complaining for the first half that he was tired (around a bunch of people running) it was fun. got to open up a bit at the end since the crowds died down around then.
#running #race

2024-11-26T12:21:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/d719c3be-aacc-42e8-bad5-e78302799751): 5.06 miles, 00:09:08 average pace, 00:46:16 duration
ugh, getting some frustrations out from work.
#running

2024-11-24T10:39:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/c139ce6c-e5f4-452d-a418-57838c6add43): 7.51 miles, 00:08:53 average pace, 01:06:43 duration
just a nice run. not super long but enough to get a good workout in.
#running

2024-11-21T10:33:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/0ec9677d-19b4-494a-81f5-0f59304fb029): 4.02 miles, 00:08:45 average pace, 00:35:10 duration
turned into mile intervals
#running

2024-11-20T10:41:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/9d912de6-cd19-4839-808b-bdd6539dc0c4): 4.02 miles, 00:09:56 average pace, 00:39:52 duration
first run since the run fest. legs were a bit heavy so just left it as an easy run.
#running

2024-11-17T12:01:00Z ( bmallred@staystrong.run )
[SPRF Half Marathon](https://staystrong.run/user/bmallred/activity/a84cb3e4-4d41-41ef-80a2-29ba7408fecb): 13.24 miles, 00:09:44 average pace, 02:08:59 duration
started off slow partly due to congestion but also not wanting to push too hard early on after some good sessions the previous day. kept it pretty constant around 9:45-10:00 miles. starting at mile 7 i felt like i had enough in me still to keep it casual but at a slightly faster pace around 9:30. breathing was great, nothing ached, and just pushed through for a great long run session. honestly, this weekend was great.
#running #race

2024-11-16T13:45:00Z ( bmallred@staystrong.run )
[SPRF 5km](https://staystrong.run/user/bmallred/activity/039a2049-4afc-4da3-a904-a0ed988c2dc5): 3.14 miles, 00:08:47 average pace, 00:27:38 duration
race number two still feeling pretty good (minus a bit of a tweaked back) but kept a nice steady pace. not all out bu felt like a good threshold session.
#running #race

2024-11-16T12:00:00Z ( bmallred@staystrong.run )
[SPRF 10km](https://staystrong.run/user/bmallred/activity/a23bd377-949f-4503-a3bc-fa1f9bca6e1d): 6.28 miles, 00:07:55 average pace, 00:49:44 duration
played this by feel. such a cool day with a breeze making everything feel comfortable. at around 3 or 4 miles in i realized my pace was probably pretty quick and told myself i would just attempt to maintain. near mile five it started to hurt but just pushed through and got a **pb**!
#running #race

2024-11-12T23:29:00Z ( bmallred@staystrong.run )
[Easy run](https://staystrong.run/user/bmallred/activity/1f06aac0-efe3-4b00-b824-3d6314de9f18): 3.13 miles, 00:09:51 average pace, 00:30:54 duration
nice chill run. first day where my resting heart rate was back down to low 50s. no idea what was going on because i did not feel sick but maybe it was just all the stress from life and a crazy october?
#running

2024-11-10T11:00:00Z ( bmallred@staystrong.run )
[Kissimmee - Long run](https://staystrong.run/user/bmallred/activity/d8574138-964c-439e-b677-b16201687af3): 7.25 miles, 00:09:55 average pace, 01:11:52 duration
fun long run while we were at universal studios for a friends birthday. google maps thought there were some cut-throughs but was obviously wrong so just kind of winged it. was able to run around some of the "pioneer village" which was a good change in scenery.
#running

2024-11-08T18:13:00Z ( bmallred@staystrong.run )
[Easy run](https://staystrong.run/user/bmallred/activity/eb789038-eb1d-433a-aed4-142bfafd284a): 3.13 miles, 00:09:14 average pace, 00:28:55 duration
hot, legs were tight, but felt alright i guess.
#running

2024-11-07T15:09:00Z ( bmallred@staystrong.run )
[Pinellas County - 4 x {1km [1'30"]} 4 x {400m [1']}](https://staystrong.run/user/bmallred/activity/7680a465-3f19-4543-8c8f-0d414e780160): 5.52 miles, 00:09:56 average pace, 00:54:52 duration
first four intervals were good. needed more time to rest i think between the 400m intervals because the humidity was tough again. stopped after the fourth because it was so bad. fema out in full force on the trail, too.
#running

2024-11-06T14:53:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/6f6098ad-8838-4a84-845e-a26f537e8ee1): 7.00 miles, 00:10:52 average pace, 01:16:04 duration
ugh, brutal but got it done.
#running

2024-11-04T18:28:00Z ( bmallred@staystrong.run )
[Tempo](https://staystrong.run/user/bmallred/activity/a68ba795-251c-4e92-9aa9-1a0d78ca65b4): 4.56 miles, 00:08:55 average pace, 00:40:38 duration
so different without the humidity. everything felt light. 9:31 warm-up and cool down and 8:34 on
#running #treadmill

2024-11-03T12:26:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/f1ed8bb4-2243-48ea-a7ba-668bd50d8e6d): 10.02 miles, 00:10:19 average pace, 01:43:19 duration
woke up late from a long night. it was just okay... got it done and that was the important part.
#running

2024-10-31T17:45:00Z ( bmallred@staystrong.run )
[Pinellas County - 4 x 5' (hard) [1']](https://staystrong.run/user/bmallred/activity/c792f503-df32-4813-ae5c-d5d61c3752c6): 5.00 miles, 00:09:42 average pace, 00:48:26 duration
nothing to note.
#running

2024-10-30T08:44:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/3644cac7-5225-4d2b-8a82-6865663c53b5): 8.01 miles, 00:10:40 average pace, 01:25:23 duration
had a really hard time breathing for some reason. made the run pretty hard to get through.
#running

2024-10-29T15:06:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/f1a1a2c1-66cb-4c61-b018-a106d9ebf08d): 4.07 miles, 00:10:24 average pace, 00:42:20 duration
slow. oh so slow. it was painful even.
#running

2024-10-28T13:12:00Z ( bmallred@staystrong.run )
[Pinellas County - Tempo](https://staystrong.run/user/bmallred/activity/4c92768a-770c-44d8-a6c4-43d894e663f6): 4.31 miles, 00:09:21 average pace, 00:40:16 duration
pretty good even though it was exhausting. kept the tempo pace at what i thought it would be (between 8:30 - 8:45) and the heart rate stayed mainly aerobic but within the range i had hoped for (171 - 179).
#running

2024-10-27T13:55:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/931d9b8c-07b3-4bd9-85ed-b176441b3998): 7.03 miles, 00:09:54 average pace, 01:09:38 duration
calves were tight for the first three miles and breathing felt like i was sucking through a straw. got it done even though it was not as long as i had wanted.
#running

2024-10-25T09:08:00Z ( bmallred@staystrong.run )
[Pinellas County - HM Tune Up](https://staystrong.run/user/bmallred/activity/fbe71143-0a8f-4b58-9cfe-d3cb72faa73f): 6.25 miles, 00:09:31 average pace, 00:59:29 duration
hit all the paces i set out to and was not too tough. could have possibly done a longer warm up or cool down, or maybe another set, but it was all good. have not really been doing any speed work so it was a good test.
#running

2024-10-23T09:15:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/e0c43b2e-4515-4875-a2f7-36b12323d5a0): 6.58 miles, 00:09:48 average pace, 01:04:31 duration
did not get the full 90 minutes in but it was a good workout. glutes a bit tight after all the squats yesterday so may need to tweak the scheduling in the future.
#running

2024-10-22T09:47:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/22122ac7-aeeb-435d-9c7b-eea7b8deea0c): 4.54 miles, 00:09:29 average pace, 00:43:02 duration
kept it easy. was a bit drained from the day before.
#running

2024-10-20T13:00:27Z ( bmallred@staystrong.run )
(#e6bkmda) @movq I didn't realize elves were considered malicious either.

2024-10-20T12:52:03Z ( bmallred@staystrong.run )
(#olheqvq) @prologic Nice. My muscle memory defaults to visual block mode then insert across rows for this circumstance. It's funny how you do things so often without thinking about a different way of doing it.

2024-10-20T09:01:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/4ca43e56-224c-4278-a75a-7d7437a563cc): 11.25 miles, 00:10:04 average pace, 01:53:21 duration
first 5km at easy. second 5km at tempo. then bring it in at easy. cool 68F with a breeze. dark, alone and quiet. it was great!
#running

2024-10-19T14:33:03Z ( bmallred@staystrong.run )
(#j2ykgoa) @bender so much rain. a lot of us thought we were non-flooding (or non-evac and zone x) but still had water come in the houses in pinellas. been an interesting past month!

2024-10-19T12:28:48Z ( bmallred@staystrong.run )
(#olheqvq) @aelaraji one i use quite frequently is when i have a list of items (1 per line) and want them sorted but only keep those which are unique: `ggV}:sort u`

2024-10-17T09:01:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/bb779f79-fcd5-4d97-ae39-fbde5e40d227): 4.53 miles, 00:09:12 average pace, 00:41:39 duration
Whoa... 54F this morning... it felt sooo good!
#running

2024-10-16T13:02:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/0f51b618-61f0-489e-b66c-f25bd1d88afb): 6.36 miles, 00:09:49 average pace, 01:02:27 duration
checking out milton damage around the park. talked to some of the locals.
#running

2024-10-15T19:00:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/8f71b8e9-ce02-40e3-97c2-4ce2c7072d7f): 4.42 miles, 00:10:54 average pace, 00:48:13 duration
more milton checks. talked to my sister about the recent rim-to-rim-to-rim of the grand canyon she just did. kept it pretty conversational.
#running

2024-10-14T15:32:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/00f07b1a-6d9d-4e9b-af68-403bae6b36b8): 4.56 miles, 00:12:32 average pace, 00:57:13 duration
different path today to hit some uphills and tour a different neighborhood after milton. stopped at the high school to help brian out with the camper.
#running

2024-10-13T13:40:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/fd855e07-2dd2-4260-9ca9-7847194a92ed): 3.51 miles, 00:09:22 average pace, 00:32:54 duration
ugh. i miss the low humidity of az. normal run to check out milton damage. huge trees blocking the pinellas trail.
#running

2024-10-06T11:16:00Z ( bmallred@staystrong.run )
[Grand Canyon Rim To Rim](https://staystrong.run/user/bmallred/activity/22dbdc9d-13fb-4386-9915-7a4070ed8877): 27.90 miles, 00:28:36 average pace, 13:17:46 duration
grand canyon rim-to-rim with kelly and craig. it was a blast! a lot of firsts: crazy elevation, head lamps, poles. i had a really good time and then we started to encounter some elevation. definitely could feel the altitude as soon as there was an incline. then after so many large steps up my quads started to feel it. at one point everything seized up and i fell down. luckily craig jumped in my leg and started stretching it out which helped a lot. the rest of it from there it was slow going but only once the large steps were sparse we cruised ahead. definitely would do it again.
#running #race

2024-10-02T14:22:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/4ab00f98-1012-455d-8187-f6b8f20d2d1f): 5.02 miles, 00:10:12 average pace, 00:51:08 duration
kept it an easy feel. fun run.
#running

2024-10-01T00:11:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/4f6a606d-a7ad-470f-8cb3-a8f912ac9ab9): 3.14 miles, 00:08:58 average pace, 00:28:07 duration
late evening run. i don't even recall this one.
#running

2024-09-26T18:20:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/6943f55c-1ead-4b46-b820-5ccd187ca079): 4.05 miles, 00:08:38 average pace, 00:34:58 duration

#running

2024-09-25T18:15:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/36588cba-4098-49e8-802a-cad9d10be4b8): 4.08 miles, 00:10:08 average pace, 00:41:19 duration

#running

2024-09-24T09:12:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/f947a916-4864-4ae8-a03f-b81e291967eb): 4.06 miles, 00:09:11 average pace, 00:37:21 duration

#running

2024-09-22T13:08:00Z ( bmallred@staystrong.run )
[Reddington Shores - Long run (part I)](https://staystrong.run/user/bmallred/activity/73915eed-dadd-4300-be77-9962c340a815): 3.05 miles, 00:11:32 average pace, 00:35:10 duration
slower second half. more of a walk-run due to the sun blaring and high heart rate.
#running

2024-09-22T12:25:00Z ( bmallred@staystrong.run )
[Pinellas County - Long run (part I)](https://staystrong.run/user/bmallred/activity/51835004-52c4-464a-830f-6aa378fb71b7): 3.26 miles, 00:09:16 average pace, 00:30:14 duration
quicker half down to the condo. about two miles in i was already missing the west coast non-existent humidity.
#running

2024-09-17T12:16:00Z ( bmallred@staystrong.run )
[Irvine Running](https://staystrong.run/user/bmallred/activity/31d52369-c601-45fc-9e2c-cbfa9e75cb08): 8.20 miles, 00:09:17 average pace, 01:16:06 duration
oh man, this was great! little to no humidity and 63F outside with hills. felt stupid easy which i think being able to breathe easily really was the main reason.
#running

2024-09-14T08:39:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/cd00fcab-10cf-4dee-b43d-579dc4fbf0c1): 11.04 miles, 00:11:22 average pace, 02:05:22 duration
body was a bit worn out today. switched it up to walk-run after about 5 miles because i have a daddy-daughter dance this afternoon and did not want to be too stiff. met another runner who actually only lives about a mile or less from me. maybe i will try to meet with him after my business trip next week.
#running

2024-09-12T14:58:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/25f9a35b-5176-4c62-9128-86a99e2dea37): 4.02 miles, 00:10:20 average pace, 00:41:36 duration
this one was rough. hard to breathe and crazy hot. really need to get motivated again and run early in the morning.
#running

2024-09-11T14:43:00Z ( bmallred@staystrong.run )
[Pinellas County - Hills](https://staystrong.run/user/bmallred/activity/3debbcdb-aeba-4f12-ab4f-6f4c96218029): 5.25 miles, 00:10:03 average pace, 00:52:48 duration
some hill (or overpass here in florida) workouts.
#running

2024-09-09T14:53:00Z ( bmallred@staystrong.run )
[Pinellas County - Cool down](https://staystrong.run/user/bmallred/activity/7ed37a9b-16d8-4299-b025-dab3f341cd09): 0.83 miles, 00:09:44 average pace, 00:08:06 duration

#running

2024-09-09T14:10:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/79a19e9b-fc14-4ed8-b0e4-b8f6d3ed6bf0): 4.15 miles, 00:08:59 average pace, 00:37:18 duration
Good workout keeping it aerobic for the most part.
#running

2024-09-06T16:57:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/913536a9-1fb9-436f-bd8e-52d36669e891): 5.01 miles, 00:10:15 average pace, 00:51:20 duration
quick run around the park. boy was it hot!
#running

2024-09-04T17:41:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/510d0bbe-0d12-46cf-8b96-ce97752d05ad): 3.02 miles, 00:08:52 average pace, 00:26:46 duration
just needed to get out. first run since the PTC and felt great.
#running

2024-08-31T10:30:00Z ( bmallred@staystrong.run )
[Pinellas Trail Challenge](https://staystrong.run/user/bmallred/activity/372133aa-aa3e-44c6-80e0-459d5c00be8c): 36.30 miles, 00:14:47 average pace, 08:56:28 duration
DNF'd, but had a great time! i could have walked it out the last ten miles and still made the cut-off but after doing the math i would not have been done until about 1900 and we had guests visiting from out of town and i did not want to be even more of a wreck while entertaining. met a lot of great people and happy for the challenge.
#running #race

2024-08-28T14:23:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/15c0a432-fb32-4f86-baf5-5b2e80309cad): 3.00 miles, 00:10:35 average pace, 00:31:45 duration
test full gear, cool down with ice, and 3'/1' pacing strategies.
#running #treadmill

2024-08-27T17:57:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/a6bfaf96-f8d5-4e6c-b064-329c90804c1a): 3.00 miles, 00:10:01 average pace, 00:30:03 duration
testing cool down strategy with ice on the neck.
#running #treadmill

2024-08-26T15:14:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/aacf2b9d-1e31-43bd-9fc2-23c03092e1f1): 3.03 miles, 00:10:00 average pace, 00:30:18 duration
little sprinkle so tried to get out and enjoy it, but only caught a few minutes. just took it easy.
#running

2024-08-25T11:28:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/7e7fe2d7-9177-4e0d-886e-d8c4f5604996): 5.36 miles, 00:10:30 average pace, 00:56:16 duration
missed my alarm. it was a late night and did not really want to get up. my chest was tight most of the run on top of the exhaustion, and the heat just zapped any motivation out of me. oh well, taper week.
#running

2024-08-23T09:12:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/9f67ea91-54b1-4343-8c0e-96ee5fdccf9a): 9.12 miles, 00:09:41 average pace, 01:28:21 duration
nice run. kept it pretty chill albeit humidity was a bitch. before ending my first loop another runner cruised by me and i resisted the urge to join (not that i could have maintained the pace or anything).
#running

2024-08-21T19:23:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/4a8b20f6-da21-4b8c-9cd5-c81e1adb9d99): 5.00 miles, 00:11:02 average pace, 00:55:11 duration
using the treadmill to slow the pace.
#running #treadmill

2024-08-20T12:52:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/836d0277-65b3-41d3-ae89-5e8927415542): 5.03 miles, 00:10:37 average pace, 00:53:25 duration
felt like recovery in pace and breathing, but my heart rate hated me. the legs were definitely tired from the workout yesterday, too. it was good to get away from regression testing.
#running

2024-08-19T13:08:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/382f69c7-005f-434c-bd04-3ee8cca0d1f8): 6.79 miles, 00:08:27 average pace, 00:57:20 duration
i was actually planning on running at a 11:00 or so pace, but felt so good i just kept increasing the pace each 1/4 - 1/2 mile. in my own little world and ended it feeling great. hopefully i am not peaking too early again... just 12 more days until the PTC!
#running #treadmill

2024-08-18T09:57:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/93b6d850-398d-450a-b589-6f80826f9967): 10.03 miles, 00:09:47 average pace, 01:38:09 duration
felt **great** today! temp was down to 78F and 80% RH, but there was an ever so slight breeze so it did not feel sticky. carbo loaded the day before so maybe that had something to do with it too, but i really have not been tracking my nutrition at all. kept it easy the first five or so miles and then bumped it up ever so slightly for the remainder. probably could have gone an even two hours but running on new shoes (hoka mach 6) and really have not broken them in yet. lots of hot spots and a lot of troubleshooting on the go.
#running

2024-08-16T13:16:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/bce748a6-9922-44b8-9ca5-fe213f3b5b51): 9.33 miles, 00:09:45 average pace, 01:31:02 duration
legs were stiff again for the first four miles, but everything felt relatively easy.
#running #treadmill

2024-08-14T14:10:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/58560210-762e-4bfa-9a4c-e38254c4cc36): 9.15 miles, 00:09:51 average pace, 01:30:05 duration
tired legs. felt overall a bit easy but still feel like i am getting over something.
#running #treadmill

2024-08-13T09:38:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/6d9a7bcc-28b6-415c-a98e-b655000c733e): 6.00 miles, 00:09:43 average pace, 00:58:16 duration
i was suppose to go for another 30 minutes. my energy level is off and i may need to reassess some goals.
#running #treadmill

2024-08-12T12:51:00Z ( bmallred@staystrong.run )
[Pinellas County - Zone 2](https://staystrong.run/user/bmallred/activity/eb70643a-b9ef-4508-b7bc-0a78306dbbca): 5.86 miles, 00:13:01 average pace, 01:16:16 duration
just some "training" in the humidity and such trying to keep it in the blue zone. frustrating! felt fine though.
#running

2024-08-11T12:46:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/b63e608d-b5ad-4d23-b6ba-245cc6730b7d): 7.58 miles, 00:11:16 average pace, 01:25:22 duration
not as long as i would have liked. got a late start because, well, i was enjoying the sleep! then i saw at 0500 the rain was not scheduled anymore so i slept in. **then it rained!**

so this run was hot, no cloud cover, 90% RH and about 90F. it was brutal. but overall had to cut it short due to shivers all over the body. i was not going to push it when i may be overheating.

**highlight**: raced a youg boy in boca ciega park
#running

2024-08-09T10:15:00Z ( bmallred@staystrong.run )
[Threshold - 10' (9:41) 24' (8:06) 10' (9:41)](https://staystrong.run/user/bmallred/activity/4222e85f-91ba-4d0a-a911-31dafd26ad80): 4.79 miles, 00:09:12 average pace, 00:44:03 duration
felt rested but a bit unmotivated. garmin told me to do this and glad i did because it was a big confidence and morale boost. did not feel rough at any but definitely produced buckets of sweat.
#running

2024-08-07T09:50:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/f2c6dfd8-c225-4f60-9fcb-36519c1e24f1): 6.21 miles, 00:09:40 average pace, 01:00:03 duration
i worn out. bored as hell so i just called it quits at 10km.
#running #treadmill

2024-08-06T09:50:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/62b1f124-e6c6-463e-86b0-c804cfcbb779): 9.33 miles, 00:09:41 average pace, 01:30:21 duration
felt alright. the legs were tight and the knees felt a little weak. note to self: need to be careful and pay attention to any signals from the body.
#running #treadmill

2024-08-04T09:05:00Z ( bmallred@staystrong.run )
[Running from Little Debbie](https://staystrong.run/user/bmallred/activity/990dddc4-5b37-4b91-9f35-0553fe57630a): 12.20 miles, 00:10:43 average pace, 02:10:47 duration
was hoping for a breeze or some rain from this tropical depression "debbie" but saw none of that until i had stopped. broke it up in 4 mile blocks and walked a bit to regain composure/heart rate. had some at the end with speed. funny how the only people i saw out today were runners.
#running

2024-08-02T20:33:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/43a47e9f-8838-4a09-a292-66ea8193be43): 6.21 miles, 00:09:30 average pace, 00:58:59 duration
physically i was worn out and my legs a bit tight, but the run was pretty easy in effort. wanted to go for 8 miles, but was bored to death and cut it off at 10km.
#running #treadmill

2024-08-01T17:39:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/4f7ef85a-dcf3-41a8-91ca-1c0ce1e9e35c): 7.00 miles, 00:10:16 average pace, 01:11:52 duration
had to get out. super humidity after the rain earlier but felt pretty good. took breaks where needed and finished pretty strong.
#running

2024-07-30T09:31:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/e213c568-c4b5-4c78-a7fb-782e689b3949): 8.00 miles, 00:09:43 average pace, 01:17:41 duration
i almost did not run this. my legs felt a bit work out and i was a little fatigued as well. my body battery was in the 90s so i looked at what garmin suggested and it told me to take a rest day. then i looked at my calendar for the week and made the call that a rest day could be on another day and to continue with just an easy run.

at the moment i am glad i did but we will see what future me thinks.
#running #treadmill

2024-07-29T09:50:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/d207de4a-402b-4ce2-b68a-f4c92f0556f4): 8.00 miles, 00:10:04 average pace, 01:20:32 duration
mellow monday
#running #treadmill

2024-07-28T11:12:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/76517a89-7cd6-4206-9deb-f07ebe4c5dee): 3.25 miles, 00:10:04 average pace, 00:32:44 duration
relaxed running to flush the legs out a bit before bowling with some friends. both of my shoes came undone which has not happened in years to that was a bit odd.
#running

2024-07-27T08:37:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/7415088a-ee20-4818-9209-856299cafc98): 12.03 miles, 00:11:01 average pace, 02:12:35 duration
nice to be outside running again. at about the halfway point (6 mile-ish) started walking around a 1/4 mile between miles to lower HR and practice for the PTC.
#running

2024-07-25T10:04:00Z ( bmallred@staystrong.run )
[Threshold](https://staystrong.run/user/bmallred/activity/931e8805-bf5e-43e8-909b-667c6003ad01): 8.00 miles, 00:09:15 average pace, 01:14:00 duration
9:50 for warm-up and cool-down then 8:00 on and 11:30 off three times.
#running #treadmill

2024-07-24T08:24:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/a3876910-19e4-4464-acfe-b4ab37fb7080): 9.00 miles, 00:09:44 average pace, 01:27:34 duration
smooth run. a bit tired since i had to get it done before heading out to weeki wachee for the day.
#running #treadmill

2024-07-23T09:27:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/b9956134-1ba4-4270-a59a-dcc3b2fdb40e): 9.00 miles, 00:10:07 average pace, 01:31:08 duration
this was a fun one. it was suppose to rain and thunder this morning so i was pretty psyched to get out there. but the storm never came. either way it was a good run.
#running

2024-07-21T09:54:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/f3cb82ea-77d2-40a6-96ae-0c1205a908f3): 10.03 miles, 00:10:35 average pace, 01:46:13 duration
hot, humid. first five were great getting back outside. the next five were just trying to keep the HR under 170.
#running

2024-07-19T18:04:03Z ( bmallred@staystrong.run )
(#c2afqsq) @abucci i love this talk

2024-07-18T17:51:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/b357d32b-4680-4d29-b1f6-4c82f601923d): 7.00 miles, 00:09:43 average pace, 01:08:01 duration
base again. felt good but my HR was a little elevated earlier than expected.
#running #treadmill

2024-07-17T12:55:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/c679037c-f760-4a7c-b569-241aff05e585): 8.00 miles, 00:09:40 average pace, 01:17:16 duration
kept it easy in speed
#running #treadmill

2024-07-16T09:36:00Z ( bmallred@staystrong.run )
[Threshold](https://staystrong.run/user/bmallred/activity/b1ab3cd8-1a77-4140-aa74-65ca1581ae1b): 7.00 miles, 00:08:53 average pace, 01:02:12 duration
nice session of 10:00 pace for 10 minutes on warm-up and cool-down and threshold at 8:00 pace for 16 minutes.
#running #treadmill

2024-07-15T09:30:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/0b4e852b-dfb6-4733-aea9-a566a4cd7de2): 8.00 miles, 00:09:44 average pace, 01:17:55 duration
run was fine. i woke up this morning feeling just a little "blah". the weekend activities really took it out of me.
#running #treadmill

2024-07-13T12:04:00Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/b244bdc9-d997-49ad-bc08-b7d7d5ff6e1d): 9.33 miles, 00:10:21 average pace, 01:36:32 duration
easy run on the treadmill today since we have a lot going on and i had to watch the kiddos. split into three 5kms with first and last at about 10:55 pace, and the middle 5km at about a 9:14 pace. nothing crazy, felt good, kept it in the blue and finished it strong.
#running #treadmill

2024-07-11T13:27:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/8b32a1af-2fed-4e76-a793-501a2b21c7a1): 7.01 miles, 00:10:30 average pace, 01:13:38 duration
nailed the base portion of it. took a walk break and then a "cool down" to top it off. thought it would be nice outside with some rain but it was barely sprinkling when i was out until after the run.
#running

2024-07-10T20:44:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/2ae402ac-1bcb-4bd8-b441-2e0b0a71f94e): 6.01 miles, 00:10:20 average pace, 01:02:05 duration
was feeling in the flow for the first 2.5 miles and then some lady stopped me in her car to help her get a turtle to the pond. could not get it back afterwards but it was still a fun time out albeit exhausting.
#running

2024-07-09T09:33:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/cbcec954-30f9-4965-8177-1a2003d7d339): 7.00 miles, 00:10:24 average pace, 01:12:50 duration
tired but felt much better today
#running #treadmill

2024-07-08T20:03:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/4f21cf72-6b83-46a0-bca5-f221c63cf9ef): 7.12 miles, 00:10:07 average pace, 01:12:03 duration
slept like shit (probably from drinking) and was worn out all day.
#running

2024-07-07T09:30:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/69cac98d-238b-435b-b7d6-c9fbe25888b6): 7.01 miles, 00:10:39 average pace, 01:14:39 duration
ugh so miserable. went the opposite direction than normal and did not realize the long bu gradual incline on 102nd ave. plus worn out from independence day, zoo, and now lennox's party today.
#running

2024-07-04T21:05:00Z ( bmallred@staystrong.run )
[Independence Day](https://staystrong.run/user/bmallred/activity/8af6c5e9-a686-4997-af73-c45f82ad91df): 0.12 miles, 03:40:05 average pace, 00:27:21 duration

#swimming

2024-07-04T14:42:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/9253f927-7bbb-4772-ad51-4c2d8aeb2025): 7.09 miles, 00:09:56 average pace, 01:10:25 duration
feeling slow so running slow
#running #treadmill

2024-07-03T09:46:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/fdaca2a5-4927-43ec-834f-7bff48fc1ef3): 4.25 miles, 00:09:47 average pace, 00:41:35 duration
carrying on from code brown
#running #treadmill

2024-07-03T09:21:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/ab8de215-c287-41c4-80b8-3b59f3a65ae9): 1.75 miles, 00:09:42 average pace, 00:16:58 duration
had to stop for code brown.
#running #treadmill

2024-07-02T09:33:00Z ( bmallred@staystrong.run )
[Pinellas County - Threshold](https://staystrong.run/user/bmallred/activity/b554ccab-bf6e-4de7-b2c4-3ad289e20890): 6.02 miles, 00:09:54 average pace, 00:59:36 duration
soooo humid!
#running

2024-07-01T22:14:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/add09bd6-021c-49cd-9fe3-d0fd99b4b607): 6.00 miles, 00:09:41 average pace, 00:58:08 duration

#running #treadmill

2024-06-30T09:25:00Z ( bmallred@staystrong.run )
[Pinellas County - Cool down](https://staystrong.run/user/bmallred/activity/0ee293a5-8f3a-4b0d-a4d9-209d0d4a3b06): 2.35 miles, 00:09:59 average pace, 00:23:27 duration
walked about 3/4 mile and then started c/d run. felt strong so endurance is in a great spot!
#running

2024-06-30T09:06:00Z ( bmallred@staystrong.run )
[Pinellas County - Mile time trial](https://staystrong.run/user/bmallred/activity/e1c53176-9a74-4ce4-b481-cbacb184f1f3): 1.03 miles, 00:06:40 average pace, 00:06:51 duration
after the warm-up the humidity hit me and i realized i was drenched and i could not stop sweating. it was going to be rough, and it was. kept a pretty steady pace which was great... and around 0.70 miles i upchucked in my mouth a bit, which was oh so great, so i eased off the gas towards the end. overall very happy with the effort since normally i do this in the cooler and drier conditions. in addition i have not been doing much speed work so this is great.

76.2F feels like 84.6F with 93% RH and 73.7F dew point
#running

2024-06-30T08:39:00Z ( bmallred@staystrong.run )
[Pinellas County - Warm up](https://staystrong.run/user/bmallred/activity/41cbcc00-b9f5-4e82-92e8-ed6e95fb434b): 2.41 miles, 00:09:08 average pace, 00:21:59 duration
included some strides and felt pretty strong
#running

2024-06-28T18:44:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/d660de6b-76bf-4feb-bd5b-f0076dc4ca20): 6.21 miles, 00:09:40 average pace, 01:00:06 duration
nothing to note. legs still feel good... a bit tired overall from a restless night.
#running #treadmill

2024-06-27T20:45:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/d400a362-a60c-4ebc-a77f-f23dd52e8062): 9.24 miles, 00:09:45 average pace, 01:30:02 duration
just zoned out and watched some nightmare on elm street
#running #treadmill

2024-06-26T20:51:00Z ( bmallred@staystrong.run )
(#v3vqhxq) @prologic haha, thanks! my wife definitely thought i was crazy for even thinking of it.

2024-06-26T14:16:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/55c2e0bb-6270-4217-85cd-ca7edbc0b0ca): 7.00 miles, 00:10:01 average pace, 01:10:06 duration
testing how things feel. nothing really overly sore which is a good sign.
#running #treadmill

2024-06-25T14:16:00Z ( bmallred@staystrong.run )
[Pinellas County - Fun run](https://staystrong.run/user/bmallred/activity/517489ad-a260-4ecb-b64a-8ac13e47018c): 3.14 miles, 00:08:29 average pace, 00:26:39 duration
just a fun run in the rain
#running

2024-06-25T13:19:20Z ( bmallred@staystrong.run )
(#v3vqhxq) @bmallred overall this was pretty good and the run-walk intervals kept my heart rate low.

at around 0400 a car came racing (90-100 mph) down gulf blvd towards my direction. it turned its headlights off and actually lost traction at point and skidded a bit. okay, kids. then a bit later i hear the car coming back behind me... so i got as far to the right as i could in case the car skids again. as it passed me i looked over my shoulder and saw a police vehicle a bit back w/o lights on yet. then looking in front another cop and then they blocked the lanes to get the driver to stop. driver decided he wasn't stopping and tried to swerve around the police and ended up ping-ponging between sides of the road. enough of that...

took a wrong turn after going over the first bridge, but luckily it went in a loop. didn't really know exactly where i was going anyways and was just winging it from the get-go.

the rest of the run was pretty uneventful and just a fun experience. crazy idea accomplished.

2024-06-21T07:12:00Z ( bmallred@staystrong.run )
[42km for 42 years](https://staystrong.run/user/bmallred/activity/21b9fc9a-6c94-4e11-9c7b-96c916b117ef): 26.26 miles, 00:11:50 average pace, 05:10:44 duration
crazy run
#running

2024-06-19T14:00:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/143053fa-9554-42b2-9436-67dcaf56312f): 5.00 miles, 00:09:14 average pace, 00:46:11 duration
kept it in zone 2 pretty well
#running #treadmill

2024-06-18T13:20:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/b20ef461-15b9-44ad-80db-e69f1743cbea): 7.00 miles, 00:09:48 average pace, 01:08:37 duration
really easy. i was "suppose" to go for 90 minutes but my son kept coming in and really i need to keep my mileage down this week anyways.
#running #treadmill

2024-06-17T17:20:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/eb632a06-10a3-4737-b40f-954085a5513f): 5.04 miles, 00:09:56 average pace, 00:50:04 duration
pretty easy effort but was still tired from a weekend of eating and drinking.
#running #treadmill

2024-06-15T09:15:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/33d477eb-2b5d-490a-b6f2-a033d7c7c0e4): 12.00 miles, 00:11:00 average pace, 02:11:59 duration
took it easy. for each overpass or for each mile i walked a tenth of a mile just to ensure i hydrated and kept my HR down. head has been murder recently and i knew the weekend was going to be filled with activities.
#running

2024-06-13T18:09:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/8419560f-540a-474a-903c-5fc6abef2514): 7.00 miles, 00:10:04 average pace, 01:10:25 duration
tired legs, but hell it was not in the heat.
#running #treadmill

2024-06-12T17:46:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/28ede885-d0dd-44b1-ae05-1bf272fcec33): 7.00 miles, 00:11:04 average pace, 01:17:28 duration
fuck this running in the late afternoon. got home and the weather said the "feels like" was 99.1F with 70% RH. this practically swallowed my soul.
#running

2024-06-11T14:18:00Z ( bmallred@staystrong.run )
[Pinellas County - Threshold](https://staystrong.run/user/bmallred/activity/30a0ce52-5662-47d1-bd1d-be46ce0d5d76): 7.00 miles, 00:10:17 average pace, 01:12:01 duration
due to the humidity i told myself 30 seconds slower was okay. it definitely helped (mentally) and i was able to get through the core session.
#running

2024-06-10T17:22:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/43e75f60-dbb8-4fc7-918f-6846dc443bab): 7.00 miles, 00:09:45 average pace, 01:08:13 duration
pretty chill but felt exhausted from yesterday's run.
#running #treadmill

2024-06-09T09:21:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/a4aaa5c7-8b5c-4abc-86dd-dd6feee31fe3): 10.01 miles, 00:11:18 average pace, 01:53:11 duration
ugh. 90F and humid at 0521 this morning? walked whenever i saw my heart rate in the 170s.
#running

2024-06-06T18:12:00Z ( bmallred@staystrong.run )
[Pinellas County - Threshold](https://staystrong.run/user/bmallred/activity/9f30fa5c-5008-4e0d-bb60-7bf9b4e10e14): 5.00 miles, 00:09:50 average pace, 00:49:09 duration
if i would have done this in the morning probably would have been fine, but trying to do it in the afternoon with the heat and humidity i was killing myself. called it quits on the third interval when i realized my breathing was too labored.
#running

2024-06-05T13:04:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/a444bd31-2a15-427a-bd0b-8fff0056a364): 8.00 miles, 00:09:54 average pace, 01:19:10 duration
really relaxed
#running #treadmill

2024-06-04T18:31:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/2499679a-503a-4bd9-a960-53610e5968c0): 5.00 miles, 00:10:04 average pace, 00:50:19 duration
had to step off after two miles to use the faculties. getting back on the last miles were a slug-fest and i feel like i should have just pushed through it.
#running #treadmill

2024-06-04T17:00:36Z ( bmallred@staystrong.run )
(#7xumxfa) @prologic i've used it on some small side projects and it was great. my 8-5 gig isn't too keen on it yet which wasn't surprising.

2024-06-03T17:25:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/dbc17a7c-42b4-46db-b211-de3bc635ca35): 8.01 miles, 00:09:46 average pace, 01:18:15 duration
one of those days you feel like you could run forever.
#running #treadmill

2024-06-01T09:08:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/9efd19f2-a5ab-4e1b-a8b7-3abe158cf2f6): 11.06 miles, 00:10:28 average pace, 01:55:49 duration
although it was tough rolling out of bed it was a good run and i am glad i did. on the last miles i met up with joe and had a nice conversation with him. really made a few miles go by fast although we slowed the pace dramatically. eh, it was all relative.

odd thing is my sunburn from monday did not bother me at all, but when i took my shirt off all the sweat had been captured in little blister looking things on my shoulders and back (where i was wearing a shirt). they don't hurt or itch but definitely were something new!
#running

2024-05-31T22:47:08Z ( bmallred@staystrong.run )
(#fbigtqa) @prologic @lyse about time i got my act together

2024-05-31T16:56:09Z ( bmallred@staystrong.run )
(#fbigtqa) just pushed a quick fix... let me know if it is still dorked up! thanks for calling it out, too!

2024-05-31T16:45:24Z ( bmallred@staystrong.run )
(#fbigtqa) @prologic cool, i'll update shortly!

2024-05-31T16:45:01Z ( bmallred@staystrong.run )
(#fbigtqa) @aelaraji great find! i'll update that :)

2024-05-30T21:45:00Z ( bmallred@staystrong.run )
[Pinellas County - Fun run](https://staystrong.run/user/bmallred/activity/f1434174-02c2-4930-a556-d5d8e104822a): 3.02 miles, 00:08:39 average pace, 00:26:09 duration
blow off stress between meeting followed by an excuse to go outside with no comms.
#running

2024-05-30T19:10:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/cfda4465-6d91-4fda-837d-3e4bf72a4327): 5.02 miles, 00:09:39 average pace, 00:48:27 duration

#running #treadmill

2024-05-30T02:34:15Z ( bmallred@staystrong.run )
(#fbigtqa) @aelaraji hi, is it this [path](https://staystrong.run/user/bmallred/twtxt.txt) you are trying?

2024-05-30T02:30:28Z ( bmallred@staystrong.run )
(#znoal7q) @prologic it was great to meet ya'll!

2024-05-30T02:28:46Z ( bmallred@staystrong.run )
(#kkvac5q) @prologic thanks! i normally enjoy the long runs because i just zone out.

2024-05-29T17:57:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/4543378f-d4cb-4341-acdf-929505cd0d36): 7.01 miles, 00:09:43 average pace, 01:08:08 duration
just logging the miles and time. last day of kids' school so a lot of chaos has settled only to be replaced i am sure!
#running #treadmill

2024-05-28T12:34:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/d83836ec-569a-4208-9add-8731d8375f48): 9.00 miles, 00:09:44 average pace, 01:27:35 duration
just a long easy run
#running #treadmill

2024-05-25T09:11:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/8bac8264-086c-4cc0-82cf-5bb63d35d025): 10.01 miles, 00:10:38 average pace, 01:46:33 duration
longer run than usual but this humidity is so brutal it may be long enough. took a walk break to watch the dolphins and then was almost bit by a large dog. talked with a few of the regulars on the path. i think everyone is feeling the heat!
#running

2024-05-23T20:35:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/1a8e2f77-54a0-4580-a692-7f4dd7e354fe): 6.51 miles, 00:09:10 average pace, 00:59:44 duration
heavy legs today. was not sure i was going to be able to squeeze this in due to how crazy work has been of late.
#running #treadmill

2024-05-22T17:30:00Z ( bmallred@staystrong.run )
[VO2 Max](https://staystrong.run/user/bmallred/activity/af2a04dd-9ff9-4b39-9c4c-3fd9107f5558): 5.00 miles, 00:08:56 average pace, 00:44:40 duration
was suppose to be a VO2Max workout... 9:50 warm up and cool down for 10 minutes a piece, then 5 times :20 on and 11:30 off, actually didn't feel too rough but that may have been a different story if i was not on the treadmill.
#running #treadmill

2024-05-21T17:27:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/86205e27-60e2-453e-beea-4884b38e6a41): 4.20 miles, 00:09:55 average pace, 00:41:37 duration
felt really good. had to cut it early again due to work. cannot wait for this craziness to stop.
#running #treadmill

2024-05-20T21:37:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/2a48b791-d434-4f29-a080-c921a5179771): 3.19 miles, 00:09:50 average pace, 00:31:21 duration
finishing it up
#running #treadmill

2024-05-20T14:34:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/f7d06d65-697b-48e4-afe8-715b7082bcd7): 5.40 miles, 00:09:47 average pace, 00:52:48 duration
stopped early due to work...
#running #treadmill

2024-05-19T18:42:39Z ( bmallred@staystrong.run )
(#fl3i35q) @prologic 1. allow only members of your pod to submit feeds
2. some kind of captcha (eew)
3. probationary status after submittal which requires review of some sort
4. rate limiting to slow down submissions from the same source

2024-05-19T18:20:22Z ( bmallred@staystrong.run )
(#etqtkkq) @prologic I normally use gimp, but this project is pretty intense: https://orama-interactive.itch.io/pixelorama

for simple and quick drawings my kids use https://pixelart.com

2024-05-18T09:13:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/09f970ad-7347-4ea4-b518-7d87b9f13aa2): 8.48 miles, 00:10:49 average pace, 01:31:39 duration
might as well consider it as swimming. temp 79F and humidity 94%. felt great other than maybe a bit bored by the slower pace. really tried to keep it under threshold HR since we have a lot of kid activities today. not to mention trying to keep my weekly mileage under control.
#running

2024-05-16T19:19:01Z ( bmallred@staystrong.run )
(#2ehzqga) @prx something like this? https://labs.tineye.com/multicolr

2024-05-16T17:28:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/b5655f1e-9c6e-40c4-9dff-df416ab7a717): 4.00 miles, 00:09:37 average pace, 00:38:27 duration
chill treadmill run. trying not to deplete myself today since we have a release tonight with a 5 to 24 hour window. fuuuun.
#running #treadmill

2024-05-15T12:28:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/279214a8-49a7-4aea-ae73-9638d5ea88e2): 7.02 miles, 00:09:39 average pace, 01:07:45 duration
ran in a down pouring of rain for the first two and a half to three miles which was a blast. then the humidity and heat hit on tired legs and made it a bit tougher. kept a pretty good pace throughout though.
#running

2024-05-14T14:30:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/9d2f1f09-9097-4a57-ab22-a280c650b1b7): 6.00 miles, 00:09:58 average pace, 00:59:50 duration
real easy run
#running #treadmill

2024-05-13T09:05:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/e214e54c-f1ba-42bc-baf1-7435f0986da4): 7.26 miles, 00:09:06 average pace, 01:06:01 duration
no leg issues. slight breeze to cut the humidity. skipped my long run yesterday because was having what i can only describe as "vertigo" even though i do not know if that was it.
#running

2024-05-11T18:50:00Z ( bmallred@staystrong.run )
[Pool Swimming](https://staystrong.run/user/bmallred/activity/3b781090-4326-485d-b53f-f90e3266260a): 0.25 miles, 04:20:59 average pace, 01:04:52 duration

#swimming

2024-05-11T12:27:34Z ( bmallred@staystrong.run )
(#qmttc3q) @prologic I see in my feeds header I am following two instances for you:

 - follow = prologic https://twtxt.net/user/prologic/twtxt.txt
 - follow = prologic https://neotxt.dk/user/prologic/twtxt.txt

maybe this is an issue?

2024-05-11T12:08:02Z ( bmallred@staystrong.run )
(#qmttc3q) @prologic I sure can!

2024-05-10T17:20:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/5493687b-cd50-450b-8de0-ec4d21c1ad22): 5.20 miles, 00:09:50 average pace, 00:51:08 duration
took a much needed break. legs were tired, and so was i due to pulling an all nighter at work.
#running #treadmill

2024-05-09T12:44:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/c2b654f7-59d7-4979-b4af-50846d98ef68): 5.02 miles, 00:09:50 average pace, 00:49:19 duration
i may have to slow down my pace with this heat and humidity. going up the last mile of this one hurt a bit. the outdoor runs have really been draining my energy, too.
#running

2024-05-09T00:07:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/7963aac0-97c8-4b05-9d4f-ba7b552c16b1): 3.11 miles, 00:10:55 average pace, 00:33:54 duration

#running #treadmill

2024-05-07T12:45:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/233dd14b-7f39-416c-aa0c-f1ca67077553): 4.69 miles, 00:09:21 average pace, 00:43:51 duration
psh, was supposed to be a base but the damn heat and humidity really brought that HR up. the last mile i felt it and was done with only three minutes left on the timer.
#running

2024-05-05T13:00:00Z ( bmallred@staystrong.run )
[Pinellas County - Long run 3'(mod) [1' rec]](https://staystrong.run/user/bmallred/activity/fbf188ca-ed74-429b-8f6d-23e002057175): 7.47 miles, 00:09:46 average pace, 01:13:02 duration
again practicing the 3' on and 1' off strategy. thinking i will have to just be flexible and adapt it as the day goes on for PTC. bit of a hot one out there today.
#running

2024-05-04T16:08:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/9664cd97-10b8-44a5-a8b5-f4e2aca16d92): 3.11 miles, 00:09:48 average pace, 00:30:26 duration
quick 5km on the tread. pre-cinco de mayo meal.
#running #treadmill

2024-05-03T14:34:00Z ( bmallred@staystrong.run )
[Pinellas County - Tempo](https://staystrong.run/user/bmallred/activity/b2645d70-87d4-42be-a875-bb354832fa6a): 5.50 miles, 00:09:06 average pace, 00:50:03 duration
this was tough. first real session in a while and with 91F temp and heavy humidity it was brutal. called it quits and skipped the last interval and cool down.
#running

2024-05-02T17:49:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/3eb5d838-1bab-41ee-ba03-71892b0ebf01): 3.11 miles, 00:10:41 average pace, 00:33:10 duration

#running #treadmill

2024-05-01T14:14:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/61eaba49-77e4-403a-9330-2f681297e99f): 5.00 miles, 00:09:50 average pace, 00:49:09 duration
no pain today either. legs were tight from the workout yesterday though.
#running #treadmill

2024-04-30T12:40:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/44425f92-20cc-4b21-9558-4e8d02634d3a): 5.02 miles, 00:09:11 average pace, 00:46:04 duration
felt great physically. i do not think i am totally recovered but definitely on the cusp. i was able to keep it pretty controlled to which i was happy with.
#running

2024-04-27T09:42:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/073721f6-441f-4871-a0b3-6510b82bc25c): 10.19 miles, 00:09:43 average pace, 01:39:03 duration
practicing 3 minutes running and one minute walking. not only for the knee but also for the PTC (~46.6 miles) coming in about 17 weeks. the knee actually hurt a little the first 5 miles but afterwards nothing. not sure if i finally found my stride but it felt great once the dull pain was gone.
#running

2024-04-26T21:08:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/137e5643-96dc-4ffb-a4d1-51bd39e49dd6): 4.15 miles, 00:08:43 average pace, 00:36:09 duration
letting the work day frustrations out! the leg felt pretty good today actually. it was **HOT** (88F) and humid!
#running

2024-04-25T17:20:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/58c68dd5-2996-408d-8cd5-854ecf79ddc6): 4.70 miles, 00:09:50 average pace, 00:46:13 duration
very light effort. the knee felt okay but there was some pain.
#running #treadmill

2024-04-23T13:48:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/fff28ec3-2ada-49ce-a340-ab38b05f102f): 2.01 miles, 00:08:06 average pace, 00:16:18 duration
started running again... pretty much said fuck it and tested what would happen with a little speed. no pain. not even afterwards. i don't know.
#running

2024-04-23T12:44:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/d6262c0b-7def-4124-97b3-99ddabd9c8d7): 3.19 miles, 00:10:30 average pace, 00:33:28 duration
had to stop due to pain in the left knee. run was light. pain at the beginning.
#running

2024-04-22T17:23:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/097fdea7-b5e5-4198-b871-00cc9eba747c): 3.03 miles, 00:09:07 average pace, 00:27:36 duration
this felt really easy today which was surprising since yesterdays run hurt (knee). curious if the S&C beforehand helped things out a bit. it was hot and humid, but there was a nice breeze for some of it so i didn't feel the heat until the last mile.
#running

2024-04-21T13:18:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/cca1d4d2-b012-4013-9543-530f0051e6c4): 8.07 miles, 00:10:41 average pace, 01:26:18 duration
at about mile 3 i switched to 4' on 1' off. this was because my left knee started to act up. kept this up pretty well until a weird sharp pain at about 7.5 miles. walked it off a bit and tried again but called it when things did not feel right.
#running

2024-04-19T21:07:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/63813ef0-b35a-4592-9f94-319fb0c3c224): 5.00 miles, 00:09:50 average pace, 00:49:11 duration
easy run on the treadmill. felt very recovery-ish and left me in good spirits and still with energy.
#running #treadmill

2024-04-18T14:37:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/87e105c1-1bb7-4bf3-b6bc-19951714fa87): 6.49 miles, 00:09:44 average pace, 01:03:06 duration
dull pain and around 5 miles which is great because it had been sharp pain in previous runs. definitely hot and humid but i felt like i did a decent job holding back and keeping things at a moderate pace.
#running

2024-04-17T01:42:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/4de5315f-0144-440f-ad4b-6e126ecd58a9): 4.22 miles, 00:09:59 average pace, 00:42:11 duration
little bit of pain but smooth.
#running

2024-04-16T00:17:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/5d760f9c-3e2e-4138-b043-c1e682b3e8c9): 7.44 miles, 00:09:09 average pace, 01:08:06 duration
the pain was there but it was one of those runs where i just felt like i could go on forever. really nice flow.
#running

2024-04-13T14:02:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/3c7977eb-8a70-48ca-bce6-4b9bdd37546a): 6.25 miles, 00:09:41 average pace, 01:00:30 duration
treadmill due to life. damn pain between miles 4 and 5. nothing the day before and nothing afterwards so maybe that is a good sign things are turning around.
#running #treadmill

2024-04-11T14:03:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/68b3c27a-a25c-43ce-a614-68ca047124a6): 4.06 miles, 00:10:24 average pace, 00:42:13 duration
slow. my body literally could not have gone quicker. it hurt too.
#running

2024-04-10T13:29:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/999d8bd6-04dd-4303-b8aa-81aab61fd1d9): 6.02 miles, 00:09:21 average pace, 00:56:19 duration
this one hurt several times on the run in knee pain but also HR and breathing.
#running

2024-04-09T00:13:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/513af55c-1eb4-4bed-887a-bc3f58c498fe): 5.06 miles, 00:09:15 average pace, 00:46:49 duration
funny how when the sun is down so is my HR. pretty good run. almost stopped at 4 miles due to pain.
#running

2024-04-07T13:15:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/1bd1897b-3b17-4408-9d1b-e85db4090ac7): 8.03 miles, 00:09:30 average pace, 01:16:16 duration

#running

2024-04-05T12:38:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/22bf3e21-ee84-488d-ad7e-dfdf1d0a8d24): 6.00 miles, 00:09:11 average pace, 00:55:02 duration

#running

2024-04-03T13:32:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/770e6e6d-f4e0-480e-a321-411fa007a483): 1.01 miles, 00:09:52 average pace, 00:10:00 duration

#running

2024-04-03T12:45:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/1866aa63-146a-4dbb-94cd-8e20da3b9933): 4.67 miles, 00:09:18 average pace, 00:43:26 duration

#running

2024-04-01T17:20:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/8633b2ed-8e4f-4fb8-80d6-fe38257e4181): 6.00 miles, 00:09:50 average pace, 00:59:02 duration

#running #treadmill

2024-03-29T13:27:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/73f04b83-f4d5-4396-a568-3dc7a9c28732): 6.18 miles, 00:08:57 average pace, 00:55:18 duration

#running

2024-03-28T12:50:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/6dd16212-a004-4bce-9fd3-e295a47fdf4b): 6.19 miles, 00:09:33 average pace, 00:59:10 duration

#running

2024-03-27T14:37:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/5fcc1734-d9f1-4703-b6a9-69256a1d85f7): 6.00 miles, 00:09:15 average pace, 00:55:27 duration

#running #treadmill

2024-03-26T13:08:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/386e2b25-63cc-41aa-b893-8136f28dd2e7): 6.01 miles, 00:09:29 average pace, 00:56:59 duration

#running

2024-03-25T17:23:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/6444f3ac-19be-4b50-9e2d-28aab6e59152): 6.00 miles, 00:09:50 average pace, 00:59:00 duration

#running #treadmill

2024-03-23T17:15:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/7e595e0d-b017-47ab-8d2a-ba43ede73f54): 6.35 miles, 00:09:37 average pace, 01:01:02 duration
not base. not sure if it was heat, humidity, pace, or all the yard work i had been doing but my HR was really high. fun, but it did not feel relaxed.
#running

2024-03-21T23:58:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/2e3559f1-fae0-4d7a-9082-c9b851aa6f0c): 4.78 miles, 00:09:06 average pace, 00:43:27 duration
another great evening run!
#running

2024-03-20T20:08:00Z ( bmallred@staystrong.run )
[Base](https://staystrong.run/user/bmallred/activity/0e046cbc-88ec-4696-821f-92fd2f0fcd7f): 4.50 miles, 00:09:41 average pace, 00:43:35 duration
was not sure if i was going to be able to get a run in or not. felt a bit rushed but overall it was a good one.
#running #treadmill

2024-03-19T12:54:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/da8c7e8b-3df7-4048-97ca-394f2881ea91): 4.76 miles, 00:09:04 average pace, 00:43:07 duration
good run with no pain. legs were still sore but no big deal. i think i was going a bit too fast and needed to slow it down by about ~30 seconds, but the body did not seem like it was pushing too much either.
#running

2024-03-19T00:25:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/fb18c826-7203-4c0b-80ea-835e56fafe9a): 3.13 miles, 00:10:05 average pace, 00:31:35 duration
easy run to blow off steam and test out the leg and hip. after the squats and lunges today my body was happy with a 10:00 pace. had some discomfort in the left hip at around 2.60 miles but it quickly went away. overall it was a pleasant run in the evening.
#running

2024-03-17T15:33:43Z ( bmallred@staystrong.run )
(#c5uqeqa) @bmallred notes from the diary

> kept it easy since my left glute is a bit tight w/ some pain. just ran back and forth in the neighborhood hitting those rolling hills. nice chill to the air even though no rain.

2024-03-17T14:09:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/d3af15d9-e33b-4b7e-b9f2-f4c850013708): 3.16 miles, 00:08:30 average pace, 00:26:52 duration
aiming for whatever felt easy. the humidity really was heavy with a light fog. woke up with no real pain and it was not until the end of the run where i felt a slightly sharp pain around my left glute and a bit in the left hip as well. thinking i need to reduce mileage a bit and try to train around it until i feel good enough to get back in to a routine again.
#running

2024-03-11T19:29:00Z ( bmallred@staystrong.run )
[Horry County Running](https://staystrong.run/user/bmallred/activity/ca8cce89-9897-4197-9519-9764be1c3642): 7.00 miles, 00:09:17 average pace, 01:04:56 duration
beach run. i think it was around mile 4 where my leg and glutes had the piercing pain again. although my pace and HR did not really show it i was in a lot of pain. the following two days i took some ibuprofen which is very rare for me but i needed whatever inflammation on my ITB to ease a bit.
#running

2024-03-06T10:53:00Z ( bmallred@staystrong.run )
[Fairfax County Running](https://staystrong.run/user/bmallred/activity/868c98c8-43fa-46a0-8084-9e7b03ecbede): 4.32 miles, 00:09:29 average pace, 00:41:01 duration
kept it easy since my left glute is a bit tight with some pain. just ran back and forth in the neighborhood hitting those rolling hills. nice chill to the air even though no rain. the pain was piercing and did not stop throughout the day. it helped to stand because sitting aggravated it more.
#running

2024-03-05T11:22:00Z ( bmallred@staystrong.run )
[Fairfax County Running](https://staystrong.run/user/bmallred/activity/e6ee5bcd-2628-4151-b9f6-81d12793201b): 4.25 miles, 00:08:49 average pace, 00:37:25 duration
cool weather with a drizzle made for a nice little run. did not want to cross too many major roads so did a few loops. the rolling hills were a nice touch too.
#running

2024-03-03T12:26:00Z ( bmallred@staystrong.run )
[Skyway 10km](https://staystrong.run/user/bmallred/activity/613e9024-4acc-48c5-8ac7-1bd70f453278): 6.28 miles, 00:08:28 average pace, 00:53:09 duration
went in with no expectations. did not go all out but still put in a good effort. there were a lot of people (8,00 in total) and the majority were walking which is not a big deal but did mean a lot of weaving through trying to find opening. it was a great production and would do it again if i had someone who wanted to run it with me.
#running #race

2024-03-01T18:56:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/432720d1-d821-4c90-8126-8383ce92bf46): 2.34 miles, 00:09:32 average pace, 00:22:18 duration
quick and easy run. cut short by work meeting.
#running #treadmill

2024-02-29T18:47:00Z ( bmallred@staystrong.run )
[Moderate](https://staystrong.run/user/bmallred/activity/523a637c-1862-4e8b-a28c-21374549163c): 3.02 miles, 00:09:02 average pace, 00:27:18 duration
testing out the left knee again, but in the real world. it was fine. took it easy but not super easy so it was a good test.
#running

2024-02-28T15:22:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/3733b58d-2d3d-45a0-b468-38b9bd0437de): 3.00 miles, 00:10:01 average pace, 00:30:02 duration
just an easy run after a few days resting the knee. had a few pings the first half mile and then it went away until about 2.75 miles in. called it soon after.
#running #treadmill

2024-02-25T14:40:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/fae8288a-7642-4432-8b1d-ceee741beb23): 7.01 miles, 00:08:51 average pace, 01:02:06 duration
my heart rate really got up there and i could not slow my pace down reliably. it was a fun run but it also aggravated my left knee from last weeks long run.
#running

2024-02-23T17:48:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/84eb9763-62fa-46e9-8732-3d552b3968f1): 4.26 miles, 00:09:32 average pace, 00:40:38 duration
test run on the treadmill with simulation of skyway bridge (grade of 4%) over and back at a comfortable pace.
#running #treadmill

2024-02-21T13:52:00Z ( bmallred@staystrong.run )
[Pinellas County - Tempo](https://staystrong.run/user/bmallred/activity/c31ec678-9b14-4970-b5b5-b7f873039469): 6.26 miles, 00:08:33 average pace, 00:53:29 duration
whew, it was a tough one. very little sleep from working late last night and an early morning for my son's coding club. it was a pleasant run, but it really took the energy out of me.
#running

2024-02-18T16:23:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/dd194957-4753-4155-bad3-ed2bd29dd0a3): 8.50 miles, 00:08:53 average pace, 01:15:32 duration
nice run in the rain. spoke to a soldier humping his way through the park in preparation for special forces training. overall run was great, but i did land funny on my left leg which made it sore for the next day or so.
#running

2024-02-16T15:53:00Z ( bmallred@staystrong.run )
[Pinellas County - Tempo](https://staystrong.run/user/bmallred/activity/252d2bbc-6084-4725-8b37-a43fa8680d6c): 5.00 miles, 00:08:27 average pace, 00:42:16 duration
looks like my HR did it again... at about 2 miles in it went from 137 to 150. something must be wrong which sucks because now i cannot trust it. the run was pretty good and definitely felt like a tempo.
#running

2024-02-14T16:04:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/3639dee6-ff8f-4438-aa65-c27690df8779): 3.13 miles, 00:08:27 average pace, 00:26:24 duration
felt crazy relaxed and easy breathing. i did notice at around the mile and a half point (11:30 in?) my HR jumped. around this time i also noticed i had to switch to more mouth breathing because my nose was running. going to try to take note of this because if it is a fault on the watch side then i can not consider it a reliable measurement.
#running

2024-02-11T11:34:00Z ( bmallred@staystrong.run )
[St Petersburg Distance Classic Marathon](https://staystrong.run/user/bmallred/activity/85d09471-3002-44d8-ab25-6d653f67734a): 26.41 miles, 00:11:23 average pace, 05:00:39 duration
first marathon down. everything that could go wrong did. honestly i am just proud i did not quit. now i have to look at the run and figure out what i can tweak or add to my training. had a cramp start in my right quad at around mile 15. then around mile 18 both of my calves started to feel odd as if someone was lightly strumming my tendons. then they seized! this continued for the remainder of the marathon where i would walk then try to run and then stop when i had to. then during the entirety of the pace my nose would not stop dripping making it difficult to breathe. ha! also my shorts almost came down twice and i had to re-tie them while carrying my handheld water in my teeth. seriously, so many things i did not expect and had not happened in any previous runs.

really happy to be able to eat spicy food and have some alcoholic beverages again though!
#running #race

2024-02-10T13:18:00Z ( bmallred@staystrong.run )
[Pinellas County - Shakeout](https://staystrong.run/user/bmallred/activity/2cdb5f96-f420-4be1-9022-cba93d0c1fb8): 3.01 miles, 00:08:34 average pace, 00:25:48 duration
felt good to be running. little twinge in the knee but i do not think it was anything to note. the run was easy and just chilled with the music. HR spiked for some reason on the last half mile but whatever.
#running

2024-02-07T15:11:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/902bc38a-6f6f-4b06-b3c6-8db09e2eb359): 5.03 miles, 00:09:11 average pace, 00:46:10 duration
easy peasy. tested out the new handheld water bottle. i think it went well.
#running #treadmill

2024-02-06T13:59:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/3a3468ea-6296-4fbc-860c-ede54d014b7f): 4.83 miles, 00:08:46 average pace, 00:42:20 duration
went out easy. HR was around 149 until stopping for a traffic light. afterwards it was consistently mid- to high- 160's. overall effort was still minimal, but maybe higher HR was due to the congestion i seem to have picked up the last couple of days?
#running

2024-02-04T13:13:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/923ff5e0-c3b5-4e5e-bada-2455f65ed11e): 8.04 miles, 00:08:22 average pace, 01:07:15 duration
rain and wind the entire time. it was a blast! kept it at the hardest pace of the marathon plan and did well. this was the last hard session before the race!!!!
#running

2024-02-02T18:22:00Z ( bmallred@staystrong.run )
[Pinellas County - Tempo](https://staystrong.run/user/bmallred/activity/6a1404f3-be08-4e83-b87a-d180db889ec8): 5.00 miles, 00:08:55 average pace, 00:44:36 duration
switched it up from easy to tempo. pretty good run but HR was more elevated than i had hoped for. then again the sun was up.
#running

2024-02-01T18:00:00Z ( bmallred@staystrong.run )
[Easy](https://staystrong.run/user/bmallred/activity/278f738b-7d3a-496b-853a-91314c652f04): 5.00 miles, 00:09:03 average pace, 00:45:16 duration
this felt really light!
#running #treadmill

2024-01-31T09:41:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/46f5d497-1808-468d-bf52-4155d70cfdd1): 10.13 miles, 00:08:25 average pace, 01:25:14 duration
did not pay attention to the watch. just set out for something comfortable and maintainable. i think i accomplished that pretty well today.
#running

2024-01-30T13:43:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/5d6d0b80-465e-4c80-9fce-067d58b52fc3): 7.00 miles, 00:08:35 average pace, 01:00:05 duration
i know the stats won't scream easy, but as far as level of effort goes it completely was. it started off at a decent pace which was comfortable and at the first crosswalk my HR was 129. i did not check it again until the next crosswalk (~3 or 4 miles later) and it was 168 or 170. i just kept the same pace since my breathing, legs, and overall feeling still pretty comfortable and easy. no knee issues. this was a great boost in confidence.
#running

2024-01-28T13:40:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run (part II)](https://staystrong.run/user/bmallred/activity/35f7f192-2d84-4023-9f66-2257acfa52bc): 2.65 miles, 00:10:47 average pace, 00:28:35 duration
continued the death march to cool down but was very hard to breathe. felt tight chest similar to hyper tension
#running

2024-01-28T11:26:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run (part I)](https://staystrong.run/user/bmallred/activity/32a8eeb5-977a-4ed7-9fe3-46ed72fa5519): 11.63 miles, 00:09:54 average pace, 01:55:08 duration
did not really want to run today. but i did it anyways and it felt fin until my dumb ass decided to go over one of the clearwater bridges. took everything out of me after those hills and had a hard time getting the legs moving again.
#running

2024-01-26T18:06:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/eef9659a-91b0-465e-888d-897b3457f183): 3.11 miles, 00:11:48 average pace, 00:36:41 duration

#running #treadmill

2024-01-26T10:50:00Z ( bmallred@staystrong.run )
[Pinellas County - Tempo](https://staystrong.run/user/bmallred/activity/ed3396c3-8032-405a-8959-174165589d47): 5.16 miles, 00:08:42 average pace, 00:44:57 duration
knee felt better. definitely harder to breathe w/ the humidity.
#running

2024-01-24T09:26:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/9efb69ac-0a16-4979-937c-74a15226ffe3): 5.01 miles, 00:09:04 average pace, 00:45:25 duration
tired, fatigued, stressed (work), and weird knee pains were enough to end this early. the humidity probably did not help.
#running

2024-01-23T18:42:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/d6232bcb-de20-4513-a7f8-3fe65158265e): 3.11 miles, 00:11:30 average pace, 00:35:45 duration

#running #treadmill

2024-01-23T10:41:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 x 1mi [1'30"]](https://staystrong.run/user/bmallred/activity/bb7295c8-c412-4a61-b557-44fecbf71f60): 7.66 miles, 00:08:52 average pace, 01:07:54 duration
during the warm-up my legs felt so heavy. the first interval was a bit rough with the legs, but each afterwards was smooth. did not actually feel too hard which is a great sign i think.
#running

2024-01-21T12:09:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/8a7dc58d-9b95-47b0-9eed-479e1da02dc2): 17.80 miles, 00:08:57 average pace, 02:39:13 duration
practiced a marathon pacing strategy (simulated) of 5km/10mi/10mi/5km. went pretty well even though i was going faster than the paces at each step. but overall i felt good. also scouted out one of the two overpasses i will have to climb during the race. definitely nothing compared to the regular ones. freezing! started at 33F and ended at 45F. pretty lonely out there because the cold kept everyone inside.
#running

2024-01-19T10:50:00Z ( bmallred@staystrong.run )
[Pinellas County - Tempo](https://staystrong.run/user/bmallred/activity/d405e193-2b21-4820-a26b-7b1ca094e9ad): 6.02 miles, 00:08:21 average pace, 00:50:15 duration
took a bit to get warmed up but finally found a stride.
#running

2024-01-18T11:09:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/24491bd2-6f4f-4b2b-8c59-c63a1409b06a): 4.06 miles, 00:08:44 average pace, 00:35:25 duration
another good day
#running

2024-01-17T13:30:00Z ( bmallred@staystrong.run )
[90' (part II)](https://staystrong.run/user/bmallred/activity/4e60abee-feae-4f67-adb1-b1dafdc54db5): 5.25 miles, 00:08:34 average pace, 00:44:59 duration
finished up the mileage later on with everything just feeling really great and disappointed when i had to call it quits.
#running #treadmill

2024-01-17T09:44:00Z ( bmallred@staystrong.run )
[Pinellas County - 90' (part I)](https://staystrong.run/user/bmallred/activity/4ea9c100-fd13-4ea1-9462-8b4c040f5059): 4.53 miles, 00:08:41 average pace, 00:39:21 duration
whoa this run felt great. seemed very fun effort while the heart rate was relatively low with a nice pace. it was very cold out, 42F with a wind chill of 38F, but it didn't matter once the engine was going. unfortunately, halfway through the run code brown sirens were blaring and had to cut it short.
#running

2024-01-16T15:47:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/206ebdd2-38ce-430d-9393-34775c1dfefd): 3.11 miles, 00:10:54 average pace, 00:33:52 duration

#running #treadmill

2024-01-16T10:28:00Z ( bmallred@staystrong.run )
[Pinellas County - 10 x 1km [30"]](https://staystrong.run/user/bmallred/activity/124aa4ff-fd4c-4e1e-8c96-5a1bf4495a77): 8.22 miles, 00:08:42 average pace, 01:11:36 duration
good session besides warning signs of code brown. kept the paces at around target pace of 8:30. i figure this may be close to maximum effort for the marathon so wanted to practice.
#running

2024-01-14T11:32:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/17700462-efc8-4914-bdb3-d64110d971e5): 16.03 miles, 00:08:58 average pace, 02:23:34 duration
my ankle, achilles, and calves were fine walking but really tight the first 3 miles of the run (maybe the rope course?). kept it light for the first half then attempted MP or quicker. it was a little hard at times but comfortably discomfortable? all-in-all it was a good run.
#running

2024-01-12T10:39:00Z ( bmallred@staystrong.run )
[Pinellas County - 1 mile [1'30"]](https://staystrong.run/user/bmallred/activity/0162cb9a-da40-4440-a68e-474be99a6d5f): 5.34 miles, 00:08:42 average pace, 00:46:26 duration
another great run. i may have pushed it a bit too hard on the last interval towards the end because i noticed my breathing had become ragged.
#running

2024-01-11T10:47:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/db2eda69-6c32-4fda-bd15-4cf5aa9c9597): 5.05 miles, 00:09:08 average pace, 00:46:08 duration
everything clicked today. kept a steady but mildly progressive pace whilst keeping the heart rate in zone 2 for the most part. nothing felt strained and breathing was easy. this one was a great boost in confidence seeing the progress made in the training and very happy with it.
#running

2024-01-10T09:29:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/d37ef21a-5a76-4e21-8bfa-de54824aed7b): 10.27 miles, 00:08:40 average pace, 01:29:00 duration
very cautious with my right knee and ITB. so took a bit to warm up to a good pace. felt like a lighter tempo overall which was the aim and very happy with the current level of fitness.
#running

2024-01-09T15:33:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/68182b4a-5135-4ea3-a0e1-5095866c01b2): 3.11 miles, 00:10:53 average pace, 00:33:49 duration

#running #treadmill

2024-01-09T10:35:00Z ( bmallred@staystrong.run )
[Pinellas County - Hills](https://staystrong.run/user/bmallred/activity/b10734d4-8737-4335-ae28-7d5741a4e9ad): 5.15 miles, 00:08:54 average pace, 00:45:51 duration
went to the nearby overpass for some "hills". stopped after four passes just to be mindful of my right knee a bit. the legs were still very tired from the long run surprisingly.
#running

2024-01-07T11:53:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/00de6521-ef08-4375-b1d7-5e76291686b9): 13.12 miles, 00:09:14 average pace, 02:01:03 duration
it was pouring with heavy winds when i woke up so i waited a bit for it to calm down before heading out. it was great until the rain stopped and the humidity came in which coincided with the ascent. overall it was a good session. beth's handheld water sucks.
#running

2024-01-05T23:34:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/e1f2a68b-e886-4ba6-9e20-76ba051a4ee8): 1.00 miles, 00:10:29 average pace, 00:10:29 duration

#running #treadmill

2024-01-05T11:01:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 x 5' [3']](https://staystrong.run/user/bmallred/activity/1073ca59-b5f1-4a16-9cf7-4f8133b85081): 6.13 miles, 00:08:34 average pace, 00:52:34 duration
hard session on tired legs. pretty excited i hit and sustained the paces as i did though. quit the cool down early because of a niggle in my left foot.
#running

2024-01-04T11:12:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/86fb80ff-e81b-49b8-ab7f-b68a7a3f2579): 4.07 miles, 00:09:24 average pace, 00:38:18 duration
went off a bit fast at the start. lots of strong wind gusts (mostly headwind and crosswind). glad i forced myself to get out.
#running

2024-01-03T11:05:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/556d2ce2-7f18-45a5-9f5c-ebc8654f580a): 10.02 miles, 00:08:17 average pace, 01:22:59 duration
something just clicked on this run. even the faster portion did not seem like i was pushing too hard. i was highly aware of form, effort, breathing, and middles. only thing i was not aware of was my left bloody nip until i was in the shower!
#running

2024-01-02T16:00:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/66ac86cc-7475-4021-984f-6d402e35f6f4): 3.00 miles, 00:10:53 average pace, 00:32:38 duration

#running #treadmill

2024-01-02T11:32:00Z ( bmallred@staystrong.run )
[Pinellas County - Hills](https://staystrong.run/user/bmallred/activity/5d40e3aa-5595-4634-bc8e-5f2101121d9f): 5.01 miles, 00:08:49 average pace, 00:44:11 duration
rough getting out of bed this morning. finally got a bit of rest though. the legs were just a little tight starting off but much tighter after the session. felt pretty good but slight sharp pain in left shoulder.
#running

2023-12-31T11:01:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/5e3da277-519b-475b-87d3-ccecf19369c3): 20.04 miles, 00:09:48 average pace, 03:16:16 duration
kept it chill with between 9:30 and 10:00. the first half almost felt too easy. it was not until i had to go over the overpasses again where my legs started to actually feel it a bit. the leg back i would just "rope" people in and then slow down for a bit to rest. this was a great confidence boost and a nice way to end the year.
#running

2023-12-29T14:24:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/add6cb84-5913-4868-a9a8-42b5847402a5): 5.04 miles, 00:08:55 average pace, 00:44:59 duration
testing out the knee and leg. nothing too crazy but should probably take it easy tomorrow as well in anticipation for the long run. stopped halfway through when someone pointed out one of the local gators.
#running

2023-12-27T11:08:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/d5f5bca3-7be9-4e6b-ab29-838d3c8f68e2): 8.51 miles, 00:09:01 average pace, 01:16:43 duration
felt great until about mile seven where i felt a tightness in my right calf and hammy. it went away but came back around eight and a half so decided to call it quits to be safe.
#running

2023-12-26T18:07:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/b6cdfc0c-0ad1-42f8-a77f-d690a5d2519e): 3.00 miles, 00:10:52 average pace, 00:32:37 duration

#running #treadmill

2023-12-26T11:57:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/b1a6e321-5dbf-4eac-834b-ce3e8d90c3e1): 5.01 miles, 00:09:32 average pace, 00:47:48 duration
was suppose to do hills but after these last few days of festivities and lack of rest opted for easy. calves were tight and humidity made it a bit tougher to breathe.
#running

2023-12-24T11:26:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/756eced4-1c9c-4a98-ac10-57b861d5728b): 16.66 miles, 00:09:16 average pace, 02:34:24 duration
whew, rough plan was 3 miles warm-up, then 1 mile on/off at 8:30 pace, then cool down the rest of the way. little bit fast for some intervals, and boy did that bridge wipe me out (the third interval?). during the cool down had to stop to find tissues and also going up the final bridge. not trying to kill myself being i still have parental duties with it being christmas eve and all. overall it was a great outing if i must say so.
#running

2023-12-22T11:15:00Z ( bmallred@staystrong.run )
[Pinellas County - 10 x 1km (mod) [1'30"]](https://staystrong.run/user/bmallred/activity/2d3de333-37c9-424e-9f43-7a17ed6cc178): 9.05 miles, 00:08:41 average pace, 01:18:36 duration
did not think i would complete 10 reps but went pretty well once i was moving. kept it controlled for the most part and ground it out.
#running

2023-12-21T11:02:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/7fafc547-9bf8-44db-9ba0-749394c26213): 4.06 miles, 00:09:22 average pace, 00:38:01 duration
very hard to get out the door. did not pay attention to the stats while running but was pleasantly surprised!
#running

2023-12-20T10:28:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/3695f15a-3540-4765-8e05-20964cdcf18f): 10.12 miles, 00:08:43 average pace, 01:28:12 duration
pretty exhausted this morning. thee run just felt okay.
#running

2023-12-19T18:25:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/bc73c808-f609-420b-88ae-13b05fa83201): 3.00 miles, 00:10:53 average pace, 00:32:40 duration

#running #treadmill

2023-12-19T10:46:00Z ( bmallred@staystrong.run )
[Pinellas County - Hills](https://staystrong.run/user/bmallred/activity/99aa5f91-87e3-40bc-8626-81fba071a682): 5.23 miles, 00:08:30 average pace, 00:44:27 duration
florida hills! went well enough but was exhausted from driving about eleven hours the day before.
#running

2023-12-17T10:48:00Z ( bmallred@staystrong.run )
[Horry County - Long run](https://staystrong.run/user/bmallred/activity/16c55b17-05ce-4f38-a6e3-7329bc790712): 14.99 miles, 00:09:25 average pace, 02:21:04 duration
rain and strong wind in myrtle beach. really nice run considering up here for the celebration of life for lib.
#running

2023-12-15T23:55:20Z ( bmallred@staystrong.run )
(#xkleweq) @johanbove hope all goes well. my Buddy did the same but alcohol was involved so that falls on him.

2023-12-15T10:40:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/003a0eeb-8ec8-447a-be27-c4c9b4d8926d): 4.06 miles, 00:09:43 average pace, 00:39:29 duration
did not want to get out of bed. played this one by feel and was not surprised by the results.
#running

2023-12-14T15:20:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/b5a3c7fc-7efd-4f65-ad07-2fd54ab824fd): 3.00 miles, 00:10:54 average pace, 00:32:41 duration

#running #treadmill

2023-12-14T10:29:00Z ( bmallred@staystrong.run )
[Pinellas County - 2 x Ladder](https://staystrong.run/user/bmallred/activity/f80ac0e3-4f58-4143-8f04-0c00ef196ddb): 5.06 miles, 00:09:13 average pace, 00:46:39 duration
went alright. hit everything i wanted but just was not into it today. looking forward to an easy day tomorrow.
#running

2023-12-13T10:25:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/d48f36bd-ce91-47b9-ad43-f0faf03ee463): 10.47 miles, 00:08:36 average pace, 01:30:01 duration
legs were tired as fuck and the whole thing felt like a tempo run. at some point i was able to zone out and i do not think i would have completed the run if i had not.
#running

2023-12-12T15:52:00Z ( bmallred@staystrong.run )
(#ecfkowq) @bmallred this was a really fun run

2023-12-12T14:42:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/799b55b3-03d6-432a-9633-cd30fa0149c6): 4.50 miles, 00:09:41 average pace, 00:43:35 duration

#running #treadmill

2023-12-12T10:29:00Z ( bmallred@staystrong.run )
[Pinellas County - 10 x 2'[1']](https://staystrong.run/user/bmallred/activity/cc295e28-5ddd-4fd4-9f2a-2de529b43a4e): 6.22 miles, 00:08:12 average pace, 00:51:01 duration
woops, i miscounted and skipped the last interval! still shaved thirty seconds from my 10km PB.
#running

2023-12-10T11:26:00Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/bb97d386-4527-4f25-a7dc-f001ff08f832): 16.54 miles, 00:09:54 average pace, 02:43:52 duration
broke up some of the run in to 5km on/off. got a bit light headed at around 14 miles so walked it off and hydrated. overall pretty nice run.

grandma lib passed today.
#running

2023-12-08T18:10:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/4f1d196c-4e10-43c5-bb8c-455b3cf45182): 3.02 miles, 00:08:58 average pace, 00:27:06 duration
in lieu of a meeting went for a run. bit quicker than i would have liked but it felt comfortable in the moment.
#running

2023-12-08T10:42:00Z ( bmallred@staystrong.run )
[Pinellas County - 10 x 2'[1']](https://staystrong.run/user/bmallred/activity/cc69a6d4-9ec9-4788-bd50-7e246140dfa4): 6.25 miles, 00:08:43 average pace, 00:54:27 duration
the intervals went great at around eight minute pace each time. some crazies out there dorking with the first three, but after that it was a smooth rhythm.
#running

2023-12-07T21:36:29Z ( bmallred@staystrong.run )
(#gmqw76q) @johanbove i like this

2023-12-07T10:45:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/7573588f-ddc9-4d20-aba0-6cfe6d56a4a2): 5.06 miles, 00:09:16 average pace, 00:46:51 duration
watch did not report back distance, but it was suppose to be by HR anyways so went on that metric. overall great run and was probably able to keep the HR lower just due to it being fucking cold.
#running

2023-12-06T10:20:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/7d52fdae-be29-4a0c-8f24-16ee4bf3b846): 10.44 miles, 00:08:38 average pace, 01:30:06 duration
whoa, just awesome. two nights of good sleep, rest the day before, and very low humidity. this just felt great and definitely boosted my confidence after the failed long run this weekend.
#running

2023-12-04T18:20:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/7a248375-bd45-44ec-a8ae-5ae251736977): 3.00 miles, 00:11:49 average pace, 00:35:26 duration

#running #treadmill

2023-12-04T10:29:00Z ( bmallred@staystrong.run )
[Pinellas County - 10 x 30" (hard) [30"]](https://staystrong.run/user/bmallred/activity/9b30b208-3823-458a-b0eb-9a1d46298b6b): 5.06 miles, 00:09:22 average pace, 00:47:21 duration
legs still tired from a long weekend. humidity was high with the fog but stuck it out even though i really wanted to walk.
#running

2023-12-02T12:22:00Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/adc66ef1-b0bc-414f-a8e3-0a8acb63971b): 11.54 miles, 00:10:09 average pace, 01:57:14 duration
kind of sucked. should have waited another day and gave my body an actual rest because my legs were tired as fuck. did the park-to-park route which was cool. the second park was cool because it had a lot of walkways and a neat tower thing so did a bit of tourist mode there. the last leg of the run was brutal and just did not have the motivation.
#running

2023-12-01T18:25:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/06e80eda-f838-41be-9e9c-128dcc6c9ec8): 2.00 miles, 00:10:54 average pace, 00:21:47 duration

#running #treadmill

2023-12-01T10:26:00Z ( bmallred@staystrong.run )
[Pinellas County - 3 x 1mi [1'30"]](https://staystrong.run/user/bmallred/activity/03063782-5274-4b28-92f8-0464b57df114): 5.05 miles, 00:08:48 average pace, 00:44:27 duration
great session. kept a steady 8:00-ish pace on the intervals and did not feel too wiped out.
#running

2023-11-30T10:41:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/236dc33e-aa4a-420b-9cb1-7b7a4735b234): 4.06 miles, 00:09:32 average pace, 00:38:43 duration
did not want to get out of bed today but thankful i did. took a bit to warm up the legs with this weather but found a good stride.
#running

2023-11-29T10:26:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/55ee623a-9868-4584-bb14-4eb2403a6978): 9.10 miles, 00:09:28 average pace, 01:26:06 duration
brrrr.... pretty decent run. thought the HR would creep more with how much i was wearing. only stopped five times to hack up a lung.
#running

2023-11-28T18:23:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/54370448-94d7-4cc7-992d-fd6a36bbc3a8): 3.00 miles, 00:11:02 average pace, 00:33:07 duration

#running #treadmill

2023-11-28T10:30:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 x {30" (easy) 20" (tempo) 10" (hard) [2']}](https://staystrong.run/user/bmallred/activity/ee8b3bef-2d16-4138-b136-e078af3e3c16): 5.10 miles, 00:09:35 average pace, 00:48:51 duration
fun workout but should have put the reps from 5 to 10. only had to stop twice to cough up a lung, but otherwise felt okay for getting over a cold.
#running

2023-11-26T10:53:00Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/1db1136c-fd18-42f3-9d48-7e109c536303): 7.42 miles, 00:12:23 average pace, 01:31:51 duration
rough. still sick. hard to breathe and coughing fits.
#running

2023-11-23T12:05:00Z ( bmallred@staystrong.run )
[TBT Turkey Trot](https://staystrong.run/user/bmallred/activity/d9e2dd62-a7d1-4acc-a041-1519bac7c252): 3.14 miles, 00:12:10 average pace, 00:38:10 duration
night before had 103.5F fever, chills, and barely any sleep. did the turkey trot with fam and chased lennox on the scooter. it was fun but took a toll on the body.
#running

2023-11-21T10:32:00Z ( bmallred@staystrong.run )
[Pinellas County - 90'](https://staystrong.run/user/bmallred/activity/343a70ff-a63c-4e8b-9669-baff69825d92): 9.25 miles, 00:08:51 average pace, 01:21:46 duration
one of those runs you do not want to stop. great pace where it felt like i was pushing enough and also allowing myself to recover. had to call it quits with about 9 minutes left due to a weird pain in the left heel. feels fine now but being cautious. ready for a rest day tomorrow!
#running

2023-11-20T18:43:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/347d3853-e511-4b05-b7f7-949b31ad9652): 2.00 miles, 00:12:02 average pace, 00:24:04 duration

#running #treadmill

2023-11-20T12:22:00Z ( bmallred@staystrong.run )
[Pyramids](https://staystrong.run/user/bmallred/activity/eed4d54e-07d4-4c83-958e-0daaccbf2c28): 5.39 miles, 00:10:53 average pace, 00:58:37 duration
called it early due to spicy food and opted for treadmill. was trying to get to zone 5 and was sure the pace would get me there at the peak, but barely reached threshold with conditions. curious if i was outside how different it would have been. new training block. 10:55, 9:41, 6:59
#running #treadmill

2023-11-20T11:11:00Z ( bmallred@staystrong.run )
[Pinellas County - Junk](https://staystrong.run/user/bmallred/activity/3ec9857b-e5b7-4708-bbba-b8d87bb08d53): 0.65 miles, 00:10:25 average pace, 00:06:48 duration
called it early due to spicy food.
#running

2023-11-19T07:51:00Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/80c64b50-dc3e-4c9c-aa8d-c020a6f66dbe): 13.01 miles, 00:09:33 average pace, 02:04:21 duration
another early morning since the rest of the day is gymnastics and birthdays. the run was pretty good. pretty constant pace without too much effort. the legs were tired, but then again so was the rest of me.
#running

2023-11-17T18:11:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/39740745-c0f5-44a8-8b12-7c2f31cb9b2d): 3.53 miles, 00:12:05 average pace, 00:42:38 duration

#running #treadmill

2023-11-17T10:17:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 mile progression](https://staystrong.run/user/bmallred/activity/e272f38d-8993-4fe7-8dfe-72d77fb4531f): 5.01 miles, 00:09:00 average pace, 00:45:10 duration
was hoping for a rain, mist, or whatever but alas it did not happen. comfy run and talked with several people in the park. exchanged pleasantries with the older gentleman i see all the time. had to run in the grass towards the end for some kids on bikes who never passed me. must have been going fast!
#running

2023-11-16T13:29:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/bd51a988-a340-4bff-9e76-cf087a2f4486): 5.04 miles, 00:09:25 average pace, 00:47:28 duration
tired legs and really wore me out today kept pace with matt who was in front of me for a bit but think it took too much out of me early on.
#running

2023-11-15T10:17:00Z ( bmallred@staystrong.run )
[Pinellas County - 75'](https://staystrong.run/user/bmallred/activity/ab74633d-a750-408f-8e11-6c5c69a9c0ae): 8.06 miles, 00:09:18 average pace, 01:15:01 duration
legs were heavy, tight, and tired with that said i had a great rest yesterday and pulled off the quickest fartlek this block without too much effort.
#running

2023-11-14T14:44:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/56d6c298-cdef-45d4-8184-5d6c3e76b9d6): 3.25 miles, 00:10:54 average pace, 00:35:25 duration

#running #treadmill

2023-11-14T10:18:00Z ( bmallred@staystrong.run )
[Pinellas County - Fartlek](https://staystrong.run/user/bmallred/activity/618cd30a-cbc8-4be7-8799-52b8ea1ab446): 6.13 miles, 00:08:49 average pace, 00:54:01 duration
legs were heavy, tight, and tired. with that said i had a great rest yesterday and pulled off the quickest fartlek this block without too much effort.

#running

2023-11-12T12:01:00Z ( bmallred@staystrong.run )
[SPRF Half Marathon](https://staystrong.run/user/bmallred/activity/efa6999a-2141-450b-bff9-f411f0159c79): 13.20 miles, 00:09:29 average pace, 02:05:12 duration
still host and humid (no surprise) but more cloud cover today. no kids but beth came and was able to cheer me on in a couple of places which was fun. the last bit she yelled "five to go!" which kind of got in my head a bit, albeit i think the heat started to get to me as well. had to take a couple of brief walks just to recollect and focus again. pretty good training run. keeping it in the green for the most part and around marathon pace. can't wait to see how cooler weather and more training will pay off!
#running #race

2023-11-11T15:47:00Z ( bmallred@staystrong.run )
[SPRF Pelikids](https://staystrong.run/user/bmallred/activity/169d7d19-962d-45e0-9779-76aa48644029): 0.84 miles, 00:10:10 average pace, 00:08:31 duration
ran with ace. she did great with only a couple of walk breaks. definitely had me working hard! pretty cool to run on the rowdies field, too!
#running #race

2023-11-11T11:59:00Z ( bmallred@staystrong.run )
[SPRF 10km](https://staystrong.run/user/bmallred/activity/69d140c4-8e19-4c75-a460-3b36182f8e55): 6.26 miles, 00:08:31 average pace, 00:53:18 duration
brutally hot and humid. body was fine for the most part but it definitely had my HR high. saw ray on the course pacing someone and talked to him for a bit which was a nice break. i felt good about the run even though it was exhausting. took me quite a while to cool down afterwards.
#running #race

2023-11-10T10:34:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/8be75601-c4fd-47ac-8ae4-c1c10fba6971): 3.02 miles, 00:10:05 average pace, 00:30:25 duration
kept singing the marine corps hymn throughout the run. the humidity is back up today at 99% so felt harder than it was.
#running

2023-11-09T18:18:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/dc59c28d-bfcc-4be8-ba51-19274d00f4cd): 3.37 miles, 00:09:42 average pace, 00:32:42 duration

#running #treadmill

2023-11-09T10:29:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 mile progression](https://staystrong.run/user/bmallred/activity/ad5c782a-6cfe-4baa-a614-635353c7b743): 5.01 miles, 00:09:38 average pace, 00:48:16 duration
it was just okay. feeling a bit tired after moving all the workouts to be clustered together.
#running

2023-11-08T10:25:00Z ( bmallred@staystrong.run )
[Pinellas County - 75'](https://staystrong.run/user/bmallred/activity/573a061d-8674-4926-b4b2-197de3707ee7): 8.22 miles, 00:09:09 average pace, 01:15:10 duration
pretty average. at about 2 miles in my right knee hurt a bit but i corrected my form and it went away. the last mile (or after the hill really) i pushed it a bit to see if i could sustain around what i thought was an 8:00 pace.
#running

2023-11-07T18:36:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/49b1075e-f485-4416-8796-35548c8e5e34): 3.00 miles, 00:10:54 average pace, 00:32:41 duration

#running #treadmill

2023-11-07T10:26:00Z ( bmallred@staystrong.run )
[Pinellas County - Fartlek](https://staystrong.run/user/bmallred/activity/2d10b8e3-35cc-4ed3-a368-e20136755328): 6.02 miles, 00:08:58 average pace, 00:54:01 duration
glad i pushed this back a day. just needed another day to recover from the long run and the drinking.
#running

2023-11-05T07:51:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/c0707494-db02-428c-9d9c-deabd70f8d18): 15.03 miles, 00:09:43 average pace, 02:26:02 duration
early morning due to gymnastics meet today. did three four mile loops and one three miler. nice chill to the air and felt pretty good overall. the last mile was probably the hardest but that was more mental than physical.
#running

2023-11-03T17:19:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/d204bb69-1a0f-4536-9d98-3b5d7d3e20a5): 3.50 miles, 00:10:54 average pace, 00:38:10 duration

#running #treadmill

2023-11-03T09:37:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 mile progression](https://staystrong.run/user/bmallred/activity/d1906070-f175-4ab1-9d10-198e97f5e786): 5.02 miles, 00:09:03 average pace, 00:45:30 duration
missed all the pace ranges i was aiming for. i did keep the progression alive, but just quicker in each mile. the heart rate was still in a good range thankfully.
#running

2023-11-02T12:38:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/b140951d-28b1-46b1-bab6-9835ee1c46ab): 5.02 miles, 00:09:55 average pace, 00:49:47 duration

#running

2023-11-01T09:19:00Z ( bmallred@staystrong.run )
[Pinellas County - 75'](https://staystrong.run/user/bmallred/activity/744840dd-7ea8-43af-8bf4-f0a11ae228da): 8.37 miles, 00:09:04 average pace, 01:15:57 duration
felt great
#running

2023-10-30T17:10:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/48d77469-0859-487f-98f6-fc9b645250de): 3.27 miles, 00:10:49 average pace, 00:35:22 duration

#running #treadmill

2023-10-30T09:26:00Z ( bmallred@staystrong.run )
[Pinellas County - Fartlek](https://staystrong.run/user/bmallred/activity/829bc0d0-fb20-4579-bc48-653ec5e16fbd): 6.11 miles, 00:09:01 average pace, 00:55:09 duration
surprised i felt as good as i did on this. after a bump in mileage last week and a descent long run the day prior. all in all felt pretty springy.
#running

2023-10-29T09:33:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/6f56867f-69d7-4583-bf29-d34dac61f85f): 13.30 miles, 00:11:19 average pace, 02:30:24 duration
pace was actually 10:00 but paused waiting for kelly to run the second half. conversational the entire way and kept pretty easy.
#running

2023-10-27T17:32:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/cb7d49d8-d6b3-468d-9ddc-e2e7090cb368): 3.00 miles, 00:12:01 average pace, 00:36:02 duration

#running #treadmill

2023-10-27T09:07:00Z ( bmallred@staystrong.run )
[Pinellas County - 5 mile progression](https://staystrong.run/user/bmallred/activity/b5f0fe15-a415-47f8-8c47-abc31c5b6ad9): 5.02 miles, 00:09:42 average pace, 00:48:41 duration
kept it easy since it was the first week. the first couple miles took a bit to keep locked on but the rest were fine.
#running

2023-10-26T09:40:00Z ( bmallred@staystrong.run )
[Pinellas County - Easy](https://staystrong.run/user/bmallred/activity/b1351514-a50f-4189-833e-9e73e913b1e7): 3.04 miles, 00:10:49 average pace, 00:32:51 duration
nothing really to note here
#running

2023-10-25T09:30:00Z ( bmallred@staystrong.run )
[Pinellas County - 75'](https://staystrong.run/user/bmallred/activity/da92c46d-274d-4c19-b854-62543be426f9): 7.84 miles, 00:09:36 average pace, 01:15:15 duration
bit slow and tight in the first mile or two but was able to eventually find my stride and rhythm. actually felt pretty easy which i hope is a good sign.
#running

2023-10-24T12:40:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/f4a3872d-7e83-44d5-bba0-3db10facc030): 3.13 miles, 00:12:31 average pace, 00:39:09 duration
i was suppose to do this yesterday but beth mentioned going out today so i just moved it.
#running

2023-10-23T09:40:00Z ( bmallred@staystrong.run )
[Pinellas County - Fartlek](https://staystrong.run/user/bmallred/activity/a28f5f71-d5c0-4e2b-945d-23a7a44e1dc3): 6.02 miles, 00:09:01 average pace, 00:54:16 duration
fartlek was fun and seemed to lock in at 8:00 pace easily. first day of marathon training!
#running

2023-10-22T09:35:00Z ( bmallred@staystrong.run )
[Winter Haven - Long run](https://staystrong.run/user/bmallred/activity/740a0e17-8878-4786-842b-b0316ab6d075): 10.34 miles, 00:09:53 average pace, 01:42:09 duration
great weather. i did not sleep great but the body felt refreshed. hit all my paces i wanted and kept the heart rate where i needed to. stopped when i could have gone more but marathon training starts tomorrow.
#running

2023-10-20T12:52:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/0c6dd154-c682-4811-8609-0ec93cf5cf2d): 7.03 miles, 00:09:16 average pace, 01:05:07 duration
not much of a base run. did not feel rough at all, but my HR was higher than i wanted. pretty much standard quo these last few weeks.
#running

2023-10-18T13:18:00Z ( bmallred@staystrong.run )
[Recovery](https://staystrong.run/user/bmallred/activity/8ff303b7-9098-4b3e-ab5d-3dc9f2f99b67): 7.00 miles, 00:10:00 average pace, 01:10:00 duration
a bit of a recovery run.
#running #treadmill

2023-10-17T12:41:00Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/c1f87dc1-4e42-498a-82c6-eae895f66ee6): 3.13 miles, 00:08:29 average pace, 00:26:34 duration
quick run taking advantage of the weather again.
#running

2023-10-16T17:36:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/a3661b9a-6185-4d1e-a419-46c8614c7933): 5.05 miles, 00:09:18 average pace, 00:46:58 duration
mmm... a chill to the air. had been up since 0230 but just laid in bed. did not head out in the morning because of work but was able to sneak this in between meetings.
#running

2023-10-16T12:34:20Z ( bmallred@staystrong.run )
(#lezyxjq) @bmallred good thing i moved my run because no way i was going to be able to finish one after getting home around 0400. it was a fun night out with glenn and ash, but it may take a day or two to recover!

2023-10-14T09:07:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/f7617de7-e329-4232-95cd-ddfaf126ce8f): 11.14 miles, 00:10:15 average pace, 01:54:07 duration
did loops around the block since we had to leave early this morning. going to be a busy day (and night) so moved this run to today instead of tomorrow. pretty nice out, but it was beyond boring.

good thing i moved my run because no way i was going to be able to finish one after getting home around 0400. it was a fun night out with glen and ash, but it may take a day or two to recover!
#running

2023-10-12T09:35:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/b9ea5155-2efb-4d51-a4bf-99ec88e78322): 4.54 miles, 00:10:07 average pace, 00:45:57 duration
whoa humidity! had to cut it short for code brown.
#running

2023-10-11T09:37:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/a6425a14-3b50-4391-90b3-5775aca8deec): 7.51 miles, 00:09:38 average pace, 01:12:17 duration
nice and comfortable
#running

2023-10-09T12:44:00Z ( bmallred@staystrong.run )
[Pinellas County - Fartlek](https://staystrong.run/user/bmallred/activity/825dbae0-06c8-48ae-a6e9-3f263176ad51): 5.01 miles, 00:09:09 average pace, 00:45:54 duration
from recovery to a fartlek to celebrate the colder weather.
#running

2023-10-08T10:04:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/04736130-e89e-4ecc-89a5-43b359e83695): 11.46 miles, 00:10:31 average pace, 02:00:28 duration
Weather was a bit cooler with a nice breeze. just really congested from beginning to end and made breathing a chore. very nice to get out. minus dealing with a dead rat on the bridge.
#running

2023-10-06T09:19:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/8c072bff-78a7-48a3-8405-a4ace1ceef60): 8.02 miles, 00:09:33 average pace, 01:16:33 duration
nothing bad. all good.
#running

2023-10-04T12:44:00Z ( bmallred@staystrong.run )
[Pinellas County - Recovery](https://staystrong.run/user/bmallred/activity/376b50dd-030c-453a-885c-d8e70495f822): 4.99 miles, 00:09:34 average pace, 00:47:44 duration
first run with altra's. felt great. some hot spots on my foot pads but it felt like it was due to socks.
#running

2023-10-03T09:18:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/3972da59-60d3-4722-9aef-924032cd289f): 5.29 miles, 00:09:06 average pace, 00:48:07 duration
beautiful morning. tons of energy. was worried my right calf may give me problems being so tight this morning but thankfully it did not. such a drastic difference from the recent long run.
#running

2023-10-01T07:21:00Z ( bmallred@staystrong.run )
[Seminole County - Long run](https://staystrong.run/user/bmallred/activity/3799caa5-d96d-4d49-a5b6-0916bbd8e6f6): 10.01 miles, 00:11:03 average pace, 01:50:36 duration
it was brutal. humid, no air flow, tired.... just bad.
#running

2023-09-29T09:37:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/cb7a47e1-07ca-49a4-982f-b06af0f20192): 7.25 miles, 00:10:21 average pace, 01:15:03 duration
it was alright. had to wait too long each time i crossed 113th, the second time the blood rushed to my head and made me a bit nauseous so walked that off.
#running

2023-09-27T09:29:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/a977a858-076f-43a3-b6dd-6dd2be1e77ff): 5.03 miles, 00:09:31 average pace, 00:47:52 duration
sprinkled a bit but i missed it unfortunately.
#running

2023-09-26T09:45:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/ffba2d78-ba38-465d-8194-ef7918a5b262): 5.03 miles, 00:09:39 average pace, 00:48:28 duration
right calf is still a bit tight from the charlie horse. body felt fine otherwise although a bit tough to breathe with the humidity. wore the new mach 5s that came a few days ago and they were a bit tight.
#running

2023-09-24T09:34:00Z ( bmallred@staystrong.run )
[Pinellas County - Long Run](https://staystrong.run/user/bmallred/activity/5fddf2d7-1bfe-4e95-88e8-c3449f5339c4): 13.18 miles, 00:10:13 average pace, 02:14:42 duration
mmm, enjoyed it. at 0100 this morning i woke up to my right calf seizing (not sure if that is the right term). when i finally got up at 0500-ish to prep for the run it was still tight (still is hours later) but stretching helped out a bunch. do not think it affected the run really though. that or i just did not care because i was enjoying the low humidity too much.
#running

2023-09-22T09:45:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/9349d7ee-d837-4273-a08a-52e68fa962bb): 7.27 miles, 00:09:39 average pace, 01:10:09 duration
perfect run. hit my pace and felt so good i did not want to stop. was pretty zoned out and did not realize it went by honestly.
#running

2023-09-21T11:32:55Z ( bmallred@staystrong.run )
(#ztdaita) @prologic I use FreeOTP+ from F-Droid and it does what I need. It may be considered bad practice but I do use the import/export functionality to sync devices.

2023-09-21T11:29:39Z ( bmallred@staystrong.run )
(#jzzukua) @prologic do not use it, but gave it a try early on and was not impressed. it gave a good outline of what I asked but then unreliably dorked up all the crucial parts.

I will say though if it is truly learning at the rate they say then it should be a good tool.

2023-09-20T14:08:23Z ( bmallred@staystrong.run )
(#ctloqvq) @prologic nice. i can see this being used for testing scenarios as well at work.

2023-09-20T09:28:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/477e155f-beb0-4f71-bb34-8482758c9fd7): 5.01 miles, 00:09:33 average pace, 00:47:49 duration

#running

2023-09-18T09:51:00Z ( bmallred@staystrong.run )
[Pinellas County - Base](https://staystrong.run/user/bmallred/activity/ddbeba17-0c7a-4cb8-bcd1-e20d821b3f67): 5.03 miles, 00:09:34 average pace, 00:48:05 duration
tired legs… bit humid probably because it is now pouring three hours later.
#running

2023-09-17T10:08:19Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/004ee5c3-2b2b-44b6-bb53-acfe164d5dad): 12.81 miles, 00:11:45 average pace, 02:30:38 duration
drank too much, slept too little. kept the pace where i wanted to when i headed out so that is something. found a nice little area with hills so will definitely be returning.
#running

2023-09-15T09:46:48Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-15-05-46-48.fit](https://staystrong.run/user/bmallred/activity/3ecc6be2-12ab-4dcb-ae31-d5ae9ab2e270): 6.68 miles, 00:08:51 average pace, 00:59:06 duration

#running

2023-09-13T09:40:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-13-05-40-06.fit](https://staystrong.run/user/bmallred/activity/8562b16f-8214-4134-9313-028f4831b037): 6.93 miles, 00:09:23 average pace, 01:05:06 duration

#running

2023-09-12T13:57:42Z ( bmallred@staystrong.run )
(#axm75cq) @bmallred good recovery session. just worn out from the weekend.

2023-09-12T09:32:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-12-05-32-02.fit](https://staystrong.run/user/bmallred/activity/cc048ef6-b64c-445d-b6ae-be3cd5bfe152): 8.79 miles, 00:05:58 average pace, 00:52:25 duration

#cycling

2023-09-11T10:10:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-11-06-10-31.fit](https://staystrong.run/user/bmallred/activity/b327d592-bd52-454d-b132-d6c397ef3bd5): 3.23 miles, 00:10:15 average pace, 00:33:07 duration

#running

2023-09-10T11:29:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-10-07-29-21.fit](https://staystrong.run/user/bmallred/activity/a8588153-448c-40fc-ad25-23998d210256): 9.93 miles, 00:10:02 average pace, 01:39:34 duration

#running

2023-09-08T09:29:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-08-05-29-04.fit](https://staystrong.run/user/bmallred/activity/96bab639-c3bd-4dbc-ab9c-a5fcf0f1a7f6): 6.39 miles, 00:09:48 average pace, 01:02:34 duration

#running

2023-09-06T09:45:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-06-05-45-28.fit](https://staystrong.run/user/bmallred/activity/72ed2d2f-fc8b-4183-8849-65388be611f3): 5.20 miles, 00:08:51 average pace, 00:46:02 duration

#running

2023-09-04T09:50:26Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-04-05-50-26.fit](https://staystrong.run/user/bmallred/activity/31b1141d-1c61-47ee-a41f-0c0cf010b74f): 5.02 miles, 00:09:22 average pace, 00:47:01 duration

#running

2023-09-03T14:39:38Z ( bmallred@staystrong.run )
"fail forwards." I like that.

2023-09-03T09:37:44Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/6c46cf62-f0cd-435c-baab-544a8b01164c): 10.63 miles, 00:09:59 average pace, 01:46:03 duration
woke up a bit groggy, but definitely excited to go run. the temps were b/w 70F-73F with a dew point to match which is fabulous. such a great run and kept a conservative pace for it leaving me feeling strong at the end. wanted to keep going but i know i should ease back in to the longer distances
#running

2023-09-01T09:41:47Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-09-01-05-41-47.fit](https://staystrong.run/user/bmallred/activity/c0bc4c01-97af-4003-b667-0d30d25081e4): 6.12 miles, 00:09:48 average pace, 01:00:04 duration

#running

2023-08-30T19:44:17Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-30-15-44-17.fit](https://staystrong.run/user/bmallred/activity/9315d34f-0db9-4586-956f-46045eafae66): 4.52 miles, 00:09:33 average pace, 00:43:08 duration

#running

2023-08-28T09:37:35Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-28-05-37-35.fit](https://staystrong.run/user/bmallred/activity/29ef415c-a717-42dc-9f26-616767dd1f11): 4.74 miles, 00:09:44 average pace, 00:46:05 duration

#running

2023-08-27T12:00:48Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-27-08-00-48.fit](https://staystrong.run/user/bmallred/activity/b31830e1-819f-4f6f-bff0-4352d27e2b68): 6.63 miles, 00:10:12 average pace, 01:07:43 duration

#running

2023-08-25T09:34:07Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-25-05-34-07.fit](https://staystrong.run/user/bmallred/activity/204be318-7ac5-4068-a0ae-7c2300c0504e): 6.57 miles, 00:08:50 average pace, 00:58:05 duration

#running

2023-08-24T09:39:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-24-05-39-50.fit](https://staystrong.run/user/bmallred/activity/94a1857c-d1d1-4605-9c76-9ebb78b254fd): 9.95 miles, 00:06:12 average pace, 01:01:38 duration

#cycling

2023-08-23T09:30:08Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-23-05-30-08.fit](https://staystrong.run/user/bmallred/activity/074def8a-f19c-4760-ae5e-a2d2463c30d2): 4.96 miles, 00:09:17 average pace, 00:46:03 duration

#running

2023-08-22T09:32:03Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-22-05-32-03.fit](https://staystrong.run/user/bmallred/activity/9329b20c-4e9b-44f6-938d-b1c7ae0f1a67): 9.45 miles, 00:06:26 average pace, 01:00:45 duration

#cycling

2023-08-21T09:59:03Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-21-05-59-03.fit](https://staystrong.run/user/bmallred/activity/33baac83-0dc9-4e79-bcf4-e475e18c270d): 5.23 miles, 00:09:06 average pace, 00:47:37 duration

#running

2023-08-20T12:25:58Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-20-08-25-58.fit](https://staystrong.run/user/bmallred/activity/a6c66f4f-f313-4445-bc7f-bc123c2bd713): 9.04 miles, 00:09:58 average pace, 01:30:02 duration

#running

2023-08-18T12:58:07Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-18-08-58-07.fit](https://staystrong.run/user/bmallred/activity/9c65a561-0a39-4890-83b0-e7a38f500bdb): 8.25 miles, 00:08:16 average pace, 01:08:07 duration

#running

2023-08-17T09:49:14Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-17-05-49-14.fit](https://staystrong.run/user/bmallred/activity/ccdb6fb0-a33f-45e6-96be-baf1c3bdaefc): 3.82 miles, 00:09:39 average pace, 00:36:53 duration

#running

2023-08-14T23:04:49Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-14-16-04-49.fit](https://staystrong.run/user/bmallred/activity/48ab4bdf-4c20-46e7-a605-2aa5831bd9ec): 3.88 miles, 00:11:31 average pace, 00:44:41 duration

#running

2023-08-13T09:39:40Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-13-05-39-40.fit](https://staystrong.run/user/bmallred/activity/123f6972-e7b4-457e-a29f-9450c9c83ea7): 8.53 miles, 00:11:06 average pace, 01:34:43 duration

#running

2023-08-11T18:14:50Z ( bmallred@staystrong.run )
(#hmcnsjq) @prx love it

2023-08-11T09:36:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-11-05-36-04.fit](https://staystrong.run/user/bmallred/activity/a9f86980-ec5c-4d13-8bb4-bf72d8adb545): 4.47 miles, 00:09:38 average pace, 00:43:03 duration

#running

2023-08-10T09:25:00Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-10-05-25-00.fit](https://staystrong.run/user/bmallred/activity/6ccc3ed4-cb62-40a3-9634-9ca784aa84de): 8.81 miles, 00:06:45 average pace, 00:59:26 duration

#cycling

2023-08-09T09:59:05Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-09-05-59-05.fit](https://staystrong.run/user/bmallred/activity/829d49cb-081e-4cb5-b49d-0b8acd26dc58): 5.02 miles, 00:09:38 average pace, 00:48:23 duration

#running

2023-08-08T09:46:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-08-05-46-21.fit](https://staystrong.run/user/bmallred/activity/f1e89b86-1699-4d3c-8895-3ff08b278c69): 8.15 miles, 00:06:44 average pace, 00:54:55 duration

#cycling

2023-08-07T09:51:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-07-05-51-04.fit](https://staystrong.run/user/bmallred/activity/8225a05b-6472-474a-b6e0-564a0e1b0b99): 5.45 miles, 00:09:21 average pace, 00:51:01 duration

#running

2023-08-04T09:57:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-04-05-57-29.fit](https://staystrong.run/user/bmallred/activity/1ed7abec-0864-4e27-98b6-4c9c79bdc878): 6.64 miles, 00:09:38 average pace, 01:04:01 duration

#running

2023-08-02T09:32:53Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-08-02-05-32-53.fit](https://staystrong.run/user/bmallred/activity/c12c5fc8-1fa7-4cad-be9e-bc386e20576c): 4.41 miles, 00:09:04 average pace, 00:40:00 duration

#running

2023-07-31T19:34:43Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-31-15-34-43.fit](https://staystrong.run/user/bmallred/activity/f105ce1f-a441-47c9-aedb-e640d00308e9): 1.02 miles, 00:10:08 average pace, 00:10:20 duration

#running

2023-07-31T18:52:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-31-14-52-02.fit](https://staystrong.run/user/bmallred/activity/57217f16-5363-4b71-bc31-cda46a2132ff): 3.21 miles, 00:09:40 average pace, 00:31:02 duration

#running

2023-07-30T20:22:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-30-16-22-31.fit](https://staystrong.run/user/bmallred/activity/bada00fc-41e6-4c85-ad0c-f083507d044c): 1.70 miles, 00:08:56 average pace, 00:15:09 duration

#running

2023-07-30T09:49:20Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/0ed11b2c-b161-4cc6-a92d-1b35ac7abd6b): 10.70 miles, 00:11:36 average pace, 02:04:13 duration
had a lot going against me today (all self inflicted). got about 4h30m of sleep with too much to drink late in the evening. no hangover or anything, but probably didn't help my rest nor hydration. also it was supposedly 80F with a feels like of 93F when i started and 89F with feels like of 111F when i finished. the legs felt heavy and didn't have the energy to up the cadence and sustain it. it was definitely nice to get out but just one of those days.
#running

2023-07-28T09:57:46Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-28-05-57-46.fit](https://staystrong.run/user/bmallred/activity/9e3d98b7-7bda-4b85-b9ea-e9a0ed775992): 4.81 miles, 00:08:57 average pace, 00:43:03 duration

#running

2023-07-27T10:06:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-27-06-06-39.fit](https://staystrong.run/user/bmallred/activity/a909fed7-b53a-438d-a762-3bd71640f5b3): 8.06 miles, 00:06:25 average pace, 00:51:43 duration

#cycling

2023-07-26T09:30:35Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-26-05-30-35.fit](https://staystrong.run/user/bmallred/activity/3c200f7a-e396-4a62-8f0f-b8cba9d04305): 4.81 miles, 00:08:57 average pace, 00:43:02 duration

#running

2023-07-24T09:45:03Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-24-05-45-03.fit](https://staystrong.run/user/bmallred/activity/53a0926b-0712-45d2-8c1c-6314f7f07446): 4.78 miles, 00:09:25 average pace, 00:45:03 duration

#running

2023-07-21T15:26:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-21-05-26-51.fit](https://staystrong.run/user/bmallred/activity/867ecdd7-15ce-455b-b615-161c70c926b2): 6.47 miles, 00:09:36 average pace, 01:02:10 duration

#running

2023-07-20T02:39:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-19-16-39-50.fit](https://staystrong.run/user/bmallred/activity/dcedd254-501a-49a8-8ec8-14340f1498da): 01:09:41 duration

#swimming

2023-07-19T20:55:00Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-19-10-55-00.fit](https://staystrong.run/user/bmallred/activity/01b9fab8-6136-4623-bb19-e8a1bde5faf3): 00:30:08 duration

#swimming

2023-07-19T19:46:42Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-19-09-46-42.fit](https://staystrong.run/user/bmallred/activity/aef7f81a-246a-430f-9bfb-888d27b059aa): 00:41:28 duration

#swimming

2023-07-18T14:32:08Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-18-04-32-08.fit](https://staystrong.run/user/bmallred/activity/526991d8-5b3a-469b-958c-b032540ee207): 5.94 miles, 00:09:12 average pace, 00:54:41 duration

#running

2023-07-17T19:36:56Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-17-09-36-56.fit](https://staystrong.run/user/bmallred/activity/b8cbf313-8a06-45e9-aadd-e4101656af46): 00:41:02 duration

#swimming

2023-07-16T15:38:40Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-16-05-38-40.fit](https://staystrong.run/user/bmallred/activity/eea05cd3-78b9-416d-aed5-cc277ca06367): 4.03 miles, 00:08:20 average pace, 00:33:36 duration

#running

2023-07-15T22:40:19Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-15-12-40-19.fit](https://staystrong.run/user/bmallred/activity/07acc244-7521-439c-9c25-87659e750c84): 00:59:09 duration

#swimming

2023-07-13T09:33:52Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-13-05-33-52.fit](https://staystrong.run/user/bmallred/activity/90465644-4882-4180-98bd-c6204f809b37): 4.02 miles, 00:08:56 average pace, 00:35:54 duration

#running

2023-07-12T09:31:59Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-12-05-31-59.fit](https://staystrong.run/user/bmallred/activity/7debfe3e-5dc9-48ae-9ac8-b585ce2970e5): 2.07 miles, 00:08:55 average pace, 00:18:30 duration

#running

2023-07-10T09:21:43Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-10-05-21-43.fit](https://staystrong.run/user/bmallred/activity/3bf52895-48d8-44e1-8e22-0fd148d5bb04): 6.55 miles, 00:07:19 average pace, 00:47:55 duration

#cycling

2023-07-09T09:40:15Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/6a982c50-0c93-4bdc-9966-88e5793bb1f0): 10.02 miles, 00:11:40 average pace, 01:56:59 duration
rough.

- didn't get a lot of sleep
- didn't hydrate enough the day prior
- hot and humid
- just didn't feel like it
- leg didn't feel right
#running

2023-07-08T17:44:23Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-08-13-44-23.fit](https://staystrong.run/user/bmallred/activity/351ea57e-d293-413f-b22a-b19b7d5f755b): 01:20:10 duration

#swimming

2023-07-07T10:14:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-07-06-14-44.fit](https://staystrong.run/user/bmallred/activity/0425cd17-4fe1-477a-af42-135877676063): 4.31 miles, 00:10:30 average pace, 00:45:12 duration

#running

2023-07-06T10:03:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-06-06-03-31.fit](https://staystrong.run/user/bmallred/activity/ffebc120-7e05-4943-a368-a6a0c1badbf3): 4.03 miles, 00:10:02 average pace, 00:40:26 duration

#running

2023-07-04T10:30:30Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-04-06-30-30.fit](https://staystrong.run/user/bmallred/activity/cc6a8940-66cf-4cc3-a3d4-f89dc5a30782): 4.08 miles, 00:08:00 average pace, 00:32:36 duration

#running

2023-07-04T09:12:13Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-04-05-12-13.fit](https://staystrong.run/user/bmallred/activity/6f87d112-b295-430a-80e6-9eaccf675980): 1.10 miles, 00:10:28 average pace, 00:11:33 duration

#running

2023-07-02T10:15:08Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-02-06-15-08.fit](https://staystrong.run/user/bmallred/activity/9467ee7d-c276-47c0-8779-4523980c1803): 1.24 miles, 00:09:30 average pace, 00:11:47 duration

#running

2023-07-01T09:46:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-07-01-05-46-44.fit](https://staystrong.run/user/bmallred/activity/673245cd-b97c-4d0d-8bb7-5ccd2424c543): 5.01 miles, 00:09:28 average pace, 00:47:28 duration

#running

2023-06-30T09:26:41Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-30-05-26-41.fit](https://staystrong.run/user/bmallred/activity/effa4d3f-c75c-49c6-b42b-550b64b2d4d6): 4.07 miles, 00:09:38 average pace, 00:39:15 duration

#running

2023-06-28T09:47:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-28-05-47-06.fit](https://staystrong.run/user/bmallred/activity/133a449e-ca26-445b-82f4-40bb5967bd90): 5.03 miles, 00:09:43 average pace, 00:48:49 duration

#running

2023-06-27T09:59:37Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-27-05-59-37.fit](https://staystrong.run/user/bmallred/activity/da1d98df-44d6-4860-82c4-cffbc521258b): 4.05 miles, 00:08:47 average pace, 00:35:35 duration

#running

2023-06-25T10:28:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-25-06-28-04.fit](https://staystrong.run/user/bmallred/activity/dfd1f9cb-9823-4382-afa6-6a0664079304): 7.03 miles, 00:09:38 average pace, 01:07:47 duration

#running

2023-06-23T09:52:36Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-23-05-52-36.fit](https://staystrong.run/user/bmallred/activity/ab57ff64-ccf2-4a57-a817-1283dc5ff514): 3.04 miles, 00:09:27 average pace, 00:28:44 duration

#running

2023-06-21T14:14:30Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-21-10-14-30.fit](https://staystrong.run/user/bmallred/activity/92d61004-eb4b-4bb1-8d60-7c17288a380a): 5.00 miles, 00:09:15 average pace, 00:46:14 duration

#running

2023-06-20T09:36:23Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-20-05-36-23.fit](https://staystrong.run/user/bmallred/activity/c3e03299-064f-4e2b-93c5-a308a4df70e8): 3.01 miles, 00:08:49 average pace, 00:26:35 duration

#running

2023-06-18T08:23:34Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-18-04-23-34.fit](https://staystrong.run/user/bmallred/activity/bcaab4e0-3938-4af2-8fc3-7df5c08e663b): 20.07 miles, 00:12:30 average pace, 04:10:40 duration

#running

2023-06-17T14:53:38Z ( bmallred@staystrong.run )
(#uyrowxq) @prx I like this idea but usually I am living in a terminal or Emacs.

2023-06-16T09:50:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-16-05-50-50.fit](https://staystrong.run/user/bmallred/activity/9f5b47e1-183e-47d9-9022-a0766afda802): 4.02 miles, 00:09:26 average pace, 00:37:54 duration

#running

2023-06-15T19:52:23Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-15-15-52-23.fit](https://staystrong.run/user/bmallred/activity/7daf41f5-fb8e-4925-bddd-951bb256fa5a): 0.51 miles, 00:10:25 average pace, 00:05:16 duration

#running

2023-06-15T19:04:24Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-15-15-04-24.fit](https://staystrong.run/user/bmallred/activity/bcc6df46-38cc-4e04-beaf-1c8ee4786c2d): 4.06 miles, 00:10:26 average pace, 00:42:25 duration

#running

2023-06-14T09:29:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-14-05-29-10.fit](https://staystrong.run/user/bmallred/activity/94fa00ab-27bc-4dba-a248-058b2dc3773c): 3.02 miles, 00:09:40 average pace, 00:29:09 duration

#running

2023-06-09T12:32:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-09-05-32-10.fit](https://staystrong.run/user/bmallred/activity/84641b28-f6d4-4d0e-9214-4e0b96c15b5b): 4.14 miles, 00:10:35 average pace, 00:43:47 duration

#running

2023-06-08T12:47:34Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-08-05-47-34.fit](https://staystrong.run/user/bmallred/activity/8c1def5d-9837-46b6-84ae-ed2f027afeb8): 4.00 miles, 00:10:17 average pace, 00:41:08 duration

#running

2023-06-07T08:03:14Z ( bmallred@staystrong.run )
I have used Linux for most my life, and it hat been my daily driver for nearly two decades now. I have been bugged recently how when I `exit` the terminal buffer has not been cleared leaving whatever contents available to the next user to view.

a quick `man zsh` I found the **STARTUP/SHUTDOWN FILES**, and then a quick search on resetting the termianl buffer led me to `<esc>c` or `printf "\033c"`. 

In five minutes something which has bothered me for who knows how long was resolved. Just needed some motivation to figure it out.

2023-06-06T09:55:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-06-05-55-51.fit](https://staystrong.run/user/bmallred/activity/f3f3e66c-a498-45fb-8f18-a1c3a978b5c2): 4.01 miles, 00:09:59 average pace, 00:40:03 duration

#running

2023-06-05T18:08:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-05-14-08-12.fit](https://staystrong.run/user/bmallred/activity/62e426ab-4964-4fa7-a2dc-a3ff4574954c): 2.89 miles, 00:08:41 average pace, 00:25:06 duration

#running

2023-06-04T09:42:55Z ( bmallred@staystrong.run )
[Pinellas County Running](https://staystrong.run/user/bmallred/activity/3384023a-9ed6-4a70-92c5-aaa1be814118): 10.04 miles, 00:10:16 average pace, 01:43:07 duration
goal was 10 miles (furthest since injury) at an easy pace. didn't pay attention to the watch and felt like i nailed it.
#running

2023-06-02T12:24:16Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-02-08-24-16.fit](https://staystrong.run/user/bmallred/activity/83dac27b-6654-40a0-84e3-e849d18d8bc2): 4.31 miles, 00:09:19 average pace, 00:40:10 duration

#running

2023-06-01T14:37:52Z ( bmallred@staystrong.run )
"if you can find a way to solve a real problem effectively enough so that a billion people or more would want to use it twice a day you are bound to make a lot of money. much more money than if you were to build the next photo sharing app." - mo gawdat

2023-06-01T09:37:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-06-01-05-37-12.fit](https://staystrong.run/user/bmallred/activity/65150f82-e7c2-4857-b5fe-5211866e9d9d): 7.41 miles, 00:06:05 average pace, 00:45:04 duration

#cycling

2023-05-31T15:16:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-31-11-16-44.fit](https://staystrong.run/user/bmallred/activity/e38ff723-c3fd-4b3e-aedb-5783196a5553): 3.04 miles, 00:08:44 average pace, 00:26:31 duration

#running

2023-05-30T17:42:19Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-30-13-42-19.fit](https://staystrong.run/user/bmallred/activity/44fecbf4-fc7d-439d-9160-847fd2d9d7b8): 4.79 miles, 00:09:30 average pace, 00:45:30 duration

#running

2023-05-28T09:52:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-28-05-52-21.fit](https://staystrong.run/user/bmallred/activity/30f910b1-6a1b-4945-9f5b-246e20139506): 8.44 miles, 00:10:17 average pace, 01:26:49 duration

#running

2023-05-26T20:39:47Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-26-16-39-47.fit](https://staystrong.run/user/bmallred/activity/9b0e1951-7f35-475d-a39d-5934bbe71263): 3.12 miles, 00:07:44 average pace, 00:24:05 duration

#running

2023-05-24T09:23:52Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-24-05-23-52.fit](https://staystrong.run/user/bmallred/activity/c9e430a5-36d9-4de0-80a7-272f7cd097e7): 3.03 miles, 00:09:40 average pace, 00:29:14 duration

#running

2023-05-23T10:04:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-23-06-04-39.fit](https://staystrong.run/user/bmallred/activity/75777357-f510-49cc-be1f-76cefcab25e2): 2.27 miles, 00:09:03 average pace, 00:20:30 duration

#running

2023-05-23T09:42:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-23-05-42-04.fit](https://staystrong.run/user/bmallred/activity/1a4bc322-b272-4f07-b6b3-bcd84d3d8b29): 3.20 miles, 00:06:05 average pace, 00:19:30 duration

#cycling

2023-05-21T10:02:34Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-21-06-02-34.fit](https://staystrong.run/user/bmallred/activity/ed63f8e1-713e-4204-b314-574576fd3b65): 9.37 miles, 00:10:09 average pace, 01:35:08 duration

#running

2023-05-18T10:05:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-18-06-05-10.fit](https://staystrong.run/user/bmallred/activity/4004c452-86b0-40db-b3e0-eb7543bd3900): 2.51 miles, 00:09:04 average pace, 00:22:46 duration

#running

2023-05-18T09:32:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-18-05-32-02.fit](https://staystrong.run/user/bmallred/activity/642c46e9-8371-4b57-8474-156b2d805a1d): 5.18 miles, 00:06:01 average pace, 00:31:07 duration

#cycling

2023-05-17T13:14:01Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-17-09-14-01.fit](https://staystrong.run/user/bmallred/activity/63c0840a-f1ea-42ef-bb27-456578168edb): 1.03 miles, 00:10:13 average pace, 00:10:34 duration

#running

2023-05-17T12:39:15Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-17-08-39-15.fit](https://staystrong.run/user/bmallred/activity/da04698e-fc66-414c-b4aa-5b04184945cf): 3.12 miles, 00:08:30 average pace, 00:26:32 duration

#running

2023-05-16T09:37:20Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-16-05-37-20.fit](https://staystrong.run/user/bmallred/activity/e9e71480-6287-453f-9591-6fad6b166eb4): 4.73 miles, 00:09:09 average pace, 00:43:17 duration

#running

2023-05-15T12:57:40Z ( bmallred@staystrong.run )
(#fvf4tuq) @bmallred note to self: if planning to do a "burn boot camp" with the wife again don't do a run beforehand or make sure you properly recover (hydrate you idiot!)

2023-05-15T09:39:47Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-15-05-39-47.fit](https://staystrong.run/user/bmallred/activity/ee515410-cb42-435c-abfb-e014a7fdf54b): 3.17 miles, 00:09:12 average pace, 00:29:09 duration

#running

2023-05-13T09:22:26Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-13-05-22-26.fit](https://staystrong.run/user/bmallred/activity/898380aa-aa81-45dc-a53f-6e37ae16aecb): 3.70 miles, 00:09:23 average pace, 00:34:42 duration

#running

2023-05-12T09:28:11Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-12-05-28-11.fit](https://staystrong.run/user/bmallred/activity/7ea356f2-18e3-462d-b19c-4269a8c16953): 4.21 miles, 00:09:12 average pace, 00:38:44 duration

#running

2023-05-11T09:31:54Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-11-05-31-54.fit](https://staystrong.run/user/bmallred/activity/4ba469c7-b4ce-4653-8dca-6dc238e77623): 2.27 miles, 00:10:10 average pace, 00:23:02 duration

#running

2023-05-10T10:12:46Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-10-06-12-46.fit](https://staystrong.run/user/bmallred/activity/4519ba6e-0437-48c2-8b27-f4cc28220831): 2.01 miles, 00:09:33 average pace, 00:19:12 duration

#running

2023-05-10T09:32:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-10-05-32-21.fit](https://staystrong.run/user/bmallred/activity/2445d280-1b99-44e7-9bc0-ec642f5cdac9): 6.61 miles, 00:05:49 average pace, 00:38:27 duration

#cycling

2023-05-09T10:13:11Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-09-06-13-11.fit](https://staystrong.run/user/bmallred/activity/66b0e4e1-7457-4df3-9963-f32eeb54520e): 1.01 miles, 00:08:41 average pace, 00:08:48 duration

#running

2023-05-09T09:25:11Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-09-05-25-11.fit](https://staystrong.run/user/bmallred/activity/a086eafa-5869-4ad0-b405-a9514a54b2b0): 4.80 miles, 00:05:52 average pace, 00:28:09 duration

#cycling

2023-05-08T09:42:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-08-05-42-10.fit](https://staystrong.run/user/bmallred/activity/381a3ab1-5d90-4f1d-a949-bc2c2379a15b): 5.70 miles, 00:06:01 average pace, 00:34:18 duration

#cycling

2023-05-05T13:01:35Z ( bmallred@staystrong.run )
(#ubhq33a) @bmallred the run was fine and no issues from it. but taking note that after the run my son stepped on my right foot and it has been extremely painful since. even walking the kids back and forth has been a chore.

2023-05-03T09:25:05Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-03-05-25-05.fit](https://staystrong.run/user/bmallred/activity/725e07d8-8570-41fe-9b7a-245511b1bd24): 6.89 miles, 00:06:26 average pace, 00:44:22 duration

#cycling

2023-05-02T09:16:23Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-05-02-05-16-23.fit](https://staystrong.run/user/bmallred/activity/d7e9210a-7ed8-43b7-baa0-01da1fc6b47d): 4.06 miles, 00:09:03 average pace, 00:36:46 duration

#running

2023-04-30T10:18:37Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-30-06-18-37.fit](https://staystrong.run/user/bmallred/activity/fef75d9d-ba0b-4634-9a43-2c55563481b6): 6.05 miles, 00:08:54 average pace, 00:53:48 duration

#running

2023-04-27T10:05:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-27-06-05-04.fit](https://staystrong.run/user/bmallred/activity/6a767c63-8e46-453b-a8fd-747d4454f222): 3.14 miles, 00:08:12 average pace, 00:25:44 duration

#running

2023-04-26T10:36:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-26-06-36-29.fit](https://staystrong.run/user/bmallred/activity/62362d7f-8522-4ad9-9a9c-948156f5ab66): 2.18 miles, 00:08:33 average pace, 00:18:39 duration

#running

2023-04-26T10:10:38Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-26-06-10-38.fit](https://staystrong.run/user/bmallred/activity/8ba46064-21f6-4df8-96ec-8595e7613fd3): 3.01 miles, 00:06:45 average pace, 00:20:20 duration

#cycling

2023-04-25T09:42:48Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-25-05-42-48.fit](https://staystrong.run/user/bmallred/activity/71259df1-dec0-4f42-9143-69b739f7b1be): 3.13 miles, 00:08:17 average pace, 00:25:59 duration

#running

2023-04-25T09:23:56Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-25-05-23-56.fit](https://staystrong.run/user/bmallred/activity/a2d7628c-ee17-4d85-8b03-b309b4847599): 3.02 miles, 00:05:39 average pace, 00:17:04 duration

#cycling

2023-04-23T09:31:57Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-23-05-31-57.fit](https://staystrong.run/user/bmallred/activity/2f71c0a2-99fd-46e5-b093-625a0925a41f): 5.33 miles, 00:09:49 average pace, 00:52:18 duration

#running

2023-04-20T09:26:53Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-20-05-26-53.fit](https://staystrong.run/user/bmallred/activity/024e0c61-f9af-4e4b-8d9e-5d0f62acf206): 10.16 miles, 00:06:26 average pace, 01:05:25 duration

#cycling

2023-04-19T15:00:15Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-19-11-00-15.fit](https://staystrong.run/user/bmallred/activity/bd499141-a25c-43fb-9b45-4e11d97fa3f2): 5.82 miles, 00:06:23 average pace, 00:37:08 duration

#cycling

2023-04-17T09:34:27Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-17-05-34-27.fit](https://staystrong.run/user/bmallred/activity/9a20ae9b-2165-4756-8312-1894db115691): 5.32 miles, 00:08:03 average pace, 00:42:50 duration

#cycling

2023-04-16T09:29:20Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/c81565e1-2d7c-4bae-9c57-e3e364daa759): 13.56 miles, 00:11:09 average pace, 02:31:09 duration

#running

2023-04-12T09:21:18Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-12-05-21-18.fit](https://staystrong.run/user/bmallred/activity/42856b97-8496-486d-b4a6-efb6c6a09de3): 6.39 miles, 00:06:56 average pace, 00:44:21 duration

#cycling

2023-04-11T09:24:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-11-05-24-51.fit](https://staystrong.run/user/bmallred/activity/70529159-8862-4bd4-b1cc-590324d6d376): 10.22 miles, 00:06:40 average pace, 01:08:10 duration

#cycling

2023-04-09T09:37:48Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/56394709-3d8e-4e11-9b4f-b21e2abe3f0c): 12.41 miles, 00:09:56 average pace, 02:03:12 duration

#running

2023-04-07T17:19:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-07-13-19-28.fit](https://staystrong.run/user/bmallred/activity/98ab5667-0e20-438b-8c53-75d17d1b47d6): 1.52 miles, 00:08:59 average pace, 00:13:37 duration

#running

2023-04-07T16:40:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-07-12-40-02.fit](https://staystrong.run/user/bmallred/activity/22b8dca1-df1d-4fa6-9df6-56c70d9ee41f): 3.29 miles, 00:10:13 average pace, 00:33:36 duration

#running

2023-04-06T09:28:56Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-06-05-28-56.fit](https://staystrong.run/user/bmallred/activity/055e3f83-e274-4212-953c-6961de6580b2): 5.91 miles, 00:07:08 average pace, 00:42:11 duration

#cycling

2023-04-05T10:24:03Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-05-06-24-03.fit](https://staystrong.run/user/bmallred/activity/c5f1e763-0835-4dc5-8d41-10272c35e0f2): 1.55 miles, 00:07:43 average pace, 00:11:57 duration

#cycling

2023-04-05T09:34:47Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-05-05-34-47.fit](https://staystrong.run/user/bmallred/activity/055e1fbd-51fb-431a-9500-8db87fb32240): 4.48 miles, 00:10:16 average pace, 00:45:56 duration

#running

2023-04-04T09:23:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-04-04-05-23-06.fit](https://staystrong.run/user/bmallred/activity/dd05a005-8c7f-47ae-bd65-40fba5918694): 5.88 miles, 00:06:43 average pace, 00:39:26 duration

#cycling

2023-04-02T09:51:01Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/636b2956-f79c-43bd-9d97-c191d7f9569f): 12.03 miles, 00:10:38 average pace, 02:07:56 duration

#running

2023-03-31T09:29:32Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-31-05-29-32.fit](https://staystrong.run/user/bmallred/activity/b8b53a81-d20a-4ffc-86f5-d49b3a8a3ca4): 3.65 miles, 00:08:21 average pace, 00:30:27 duration

#running

2023-03-30T09:24:26Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-30-05-24-26.fit](https://staystrong.run/user/bmallred/activity/7d704ccd-7c15-4bee-91ed-c183d7bb774d): 4.04 miles, 00:09:21 average pace, 00:37:46 duration

#running

2023-03-29T09:18:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-29-05-18-51.fit](https://staystrong.run/user/bmallred/activity/419946e5-6e6c-4f87-8de8-2f6218de3c2a): 7.32 miles, 00:10:18 average pace, 01:15:23 duration

#running

2023-03-27T12:54:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-27-08-54-02.fit](https://staystrong.run/user/bmallred/activity/c83a18c1-9ac5-4df9-86db-17a40b6e5952): 4.87 miles, 00:08:50 average pace, 00:42:57 duration

#running

2023-03-26T09:28:52Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-26-05-28-52.fit](https://staystrong.run/user/bmallred/activity/5bd9867e-3965-4594-a9e9-cfc7121cdc16): 7.00 miles, 00:09:46 average pace, 01:08:22 duration

#running

2023-03-25T13:07:11Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-25-09-07-11.fit](https://staystrong.run/user/bmallred/activity/ead39537-a906-4acd-890e-65117d8f6aab): 4.01 miles, 00:09:36 average pace, 00:38:29 duration

#running

2023-03-24T08:59:07Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-24-04-59-07.fit](https://staystrong.run/user/bmallred/activity/2fa98887-8536-4e97-8de0-e53c6de36b8d): 3.10 miles, 00:10:32 average pace, 00:32:41 duration

#running

2023-03-23T09:23:00Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-23-05-23-00.fit](https://staystrong.run/user/bmallred/activity/a57ef9b3-7541-47e0-8a9d-2541ab159585): 3.02 miles, 00:09:11 average pace, 00:27:46 duration

#running

2023-03-22T09:25:36Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-22-05-25-36.fit](https://staystrong.run/user/bmallred/activity/1ee38010-dc7c-4f0c-9ac8-04b6ce2735e0): 3.02 miles, 00:09:33 average pace, 00:28:50 duration

#running

2023-03-21T09:21:36Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-21-05-21-36.fit](https://staystrong.run/user/bmallred/activity/4cf07bfe-fcd4-4a04-b8d9-3c963df5cf42): 0.18 miles, 00:12:01 average pace, 00:02:13 duration

#running

2023-03-20T12:49:43Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-20-08-49-43.fit](https://staystrong.run/user/bmallred/activity/852e09ae-82b7-4ba9-bb02-4365e59c3014): 4.79 miles, 00:08:40 average pace, 00:41:31 duration

#running

2023-03-17T11:56:55Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-17-07-56-55.fit](https://staystrong.run/user/bmallred/activity/e24ab21e-8063-46a7-b708-020180ec63f3): 6.18 miles, 00:09:18 average pace, 00:57:25 duration

#running

2023-03-15T11:43:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-15-07-43-12.fit](https://staystrong.run/user/bmallred/activity/5c8be7fc-ae29-465c-8ea3-50b6389b055d): 3.63 miles, 00:09:12 average pace, 00:33:25 duration

#running

2023-03-14T11:56:49Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-14-07-56-49.fit](https://staystrong.run/user/bmallred/activity/5265ab65-399b-459a-be1a-c7568789061f): 2.01 miles, 00:08:41 average pace, 00:17:28 duration

#running

2023-03-13T17:59:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-13-13-59-06.fit](https://staystrong.run/user/bmallred/activity/f96efc3e-a66d-446a-ade5-1c72d76ee8a9): 0.15 miles, 00:14:21 average pace, 00:02:11 duration

#running

2023-03-11T10:40:16Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/15cea7a5-c70b-4cde-a9ef-235a8d7ce6ed): 15.54 miles, 00:11:07 average pace, 02:52:40 duration
slow and steady was the goal and my legs agreed with me today.
#running

2023-03-10T09:35:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-10-04-35-50.fit](https://staystrong.run/user/bmallred/activity/b2990cb3-42fc-402d-86f4-d5f74482fe5f): 4.07 miles, 00:08:45 average pace, 00:35:39 duration

#running

2023-03-09T20:20:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-09-15-20-28.fit](https://staystrong.run/user/bmallred/activity/a8ebcec3-c670-4527-92e4-d11d706e192e): 4.05 miles, 00:08:19 average pace, 00:33:41 duration

#running

2023-03-08T13:59:11Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-08-08-59-11.fit](https://staystrong.run/user/bmallred/activity/0b348eea-7296-40e8-8edc-6ee8d0a90282): 7.03 miles, 00:10:04 average pace, 01:10:46 duration

#running

2023-03-07T17:44:30Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-07-12-44-30.fit](https://staystrong.run/user/bmallred/activity/30037a6d-4b78-47ea-adec-3c494fc4ddeb): 5.03 miles, 00:09:37 average pace, 00:48:20 duration

#running

2023-03-06T15:55:05Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-06-10-55-05.fit](https://staystrong.run/user/bmallred/activity/2eaab5bd-2b6c-432b-819b-e6ae4e5933e8): 2.35 miles, 00:08:57 average pace, 00:21:04 duration

#running

2023-03-05T10:35:31Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/6aab06d2-7c70-4659-a7ee-63c7d0e3f169): 11.11 miles, 00:10:42 average pace, 01:58:57 duration
surprised i even got out there and did something after a day of drinking and dice with the family last night. not a great rest and worn out. the run went well and stayed out of zones 4 and 5. soaked at the end with the humidity.
#running

2023-03-03T13:57:33Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-03-08-57-33.fit](https://staystrong.run/user/bmallred/activity/f92a051b-2c4c-4839-be9d-9ac46c4f0ca2): 6.39 miles, 00:11:15 average pace, 01:11:52 duration

#running

2023-03-02T14:23:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-02-09-23-06.fit](https://staystrong.run/user/bmallred/activity/c867696b-1485-498a-b89c-b56b260fd315): 2.26 miles, 00:08:50 average pace, 00:20:01 duration

#running

2023-03-01T13:52:18Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-03-01-08-52-18.fit](https://staystrong.run/user/bmallred/activity/8fa3f53f-0b23-4bf0-bec4-af965ef3c01e): 5.85 miles, 00:11:44 average pace, 01:08:39 duration

#running

2023-02-28T14:07:01Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-28-09-07-01.fit](https://staystrong.run/user/bmallred/activity/c6b689e3-b3ac-4d08-966d-70fb1afdf55c): 5.02 miles, 00:09:12 average pace, 00:46:12 duration

#running

2023-02-28T13:15:30Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-28-08-15-30.fit](https://staystrong.run/user/bmallred/activity/fb0f50c1-af7a-483e-87e3-c55991f7bf0b): 0.95 miles, 00:24:59 average pace, 00:23:48 duration

#cycling

2023-02-27T14:03:45Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-27-09-03-45.fit](https://staystrong.run/user/bmallred/activity/34446d88-ef48-4f5f-8dc8-7b909a498193): 4.03 miles, 00:13:59 average pace, 00:56:18 duration

#running

2023-02-26T10:43:42Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/f2d58b2b-244f-4cef-ad96-912a9f31f89d): 17.05 miles, 00:10:49 average pace, 03:04:15 duration
pleasant running through the cover of fog for the first 10 miles. missed my chance for a selfie with a dolphin, but another fun run on the pinellas trail.
#running

2023-02-25T12:28:18Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-25-07-28-18.fit](https://staystrong.run/user/bmallred/activity/e0c91211-a5fb-433a-b1d4-dceeb28b011b): 3.00 miles, 00:10:54 average pace, 00:32:44 duration

#running

2023-02-24T15:00:37Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-24-10-00-37.fit](https://staystrong.run/user/bmallred/activity/71b7130a-b153-4005-8f67-0333708fabef): 3.24 miles, 00:10:27 average pace, 00:33:54 duration

#running

2023-02-23T14:47:33Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-23-09-47-33.fit](https://staystrong.run/user/bmallred/activity/70aa53af-1ea2-4161-9069-90a126d0acea): 4.51 miles, 00:10:14 average pace, 00:46:13 duration

#running

2023-02-23T14:32:14Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-23-09-32-14.fit](https://staystrong.run/user/bmallred/activity/0eddce21-70b2-472f-b854-954e5e6fc69a): 0.96 miles, 00:10:52 average pace, 00:10:28 duration

#running

2023-02-22T15:45:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-22-10-45-31.fit](https://staystrong.run/user/bmallred/activity/1da30a8c-6c3d-4cda-a90c-72fb47ad3a9c): 4.92 miles, 00:12:12 average pace, 01:00:03 duration

#running

2023-02-21T15:59:59Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-21-10-59-59.fit](https://staystrong.run/user/bmallred/activity/ed415883-ece6-4a21-9db4-e9a628c8c4b8): 3.11 miles, 00:11:39 average pace, 00:36:14 duration

#running

2023-02-18T10:42:56Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-18-05-42-56.fit](https://staystrong.run/user/bmallred/activity/e9c1ccbc-571b-4240-919d-bd0d3b080c38): 7.32 miles, 00:10:31 average pace, 01:16:57 duration

#running

2023-02-16T14:10:23Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-16-09-10-23.fit](https://staystrong.run/user/bmallred/activity/efd4fd58-c852-4520-9126-b799665c646a): 2.70 miles, 00:09:50 average pace, 00:26:33 duration

#running

2023-02-15T13:46:53Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-15-08-46-53.fit](https://staystrong.run/user/bmallred/activity/f44182b6-ceca-4900-aa2a-67aa18f003f3): 6.94 miles, 00:08:58 average pace, 01:02:14 duration

#running

2023-02-14T13:58:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-14-08-58-39.fit](https://staystrong.run/user/bmallred/activity/eeca5c35-501e-4285-b0e1-ccaccf21d3f9): 5.04 miles, 00:09:40 average pace, 00:48:43 duration

#running

2023-02-13T18:10:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-13-13-10-39.fit](https://staystrong.run/user/bmallred/activity/926f958e-b962-45d9-993f-c7a02fe8570c): 3.01 miles, 00:13:06 average pace, 00:39:28 duration

#cycling

2023-02-12T11:36:03Z ( bmallred@staystrong.run )
[St Petersburg Distance Classic: Halfathon](https://staystrong.run/user/bmallred/activity/c77904cd-519d-4083-952b-d09fef4ff7d3): 13.27 miles, 00:08:31 average pace, 01:52:59 duration
Great weather this morning and finally broke 2 hours in the HM! Didn't catch the runner's name but thanks to whoever ran miles 8 to 10 with me. Kept me in a good space and hopefully their marathon went well, too.
#running #race

2023-02-10T14:10:09Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-10-09-10-09.fit](https://staystrong.run/user/bmallred/activity/d47e0a06-479b-482f-af22-b9826de18c21): 4.27 miles, 00:09:59 average pace, 00:42:39 duration

#running

2023-02-09T14:35:27Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-09-09-35-27.fit](https://staystrong.run/user/bmallred/activity/34a9df9f-b233-480d-ba04-7e373c159326): 2.00 miles, 00:10:43 average pace, 00:21:28 duration

#running

2023-02-08T13:55:58Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-08-08-55-58.fit](https://staystrong.run/user/bmallred/activity/d4783158-6054-493f-a2b4-4f67c8db1023): 7.03 miles, 00:09:35 average pace, 01:07:21 duration

#running

2023-02-07T13:55:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-07-08-55-02.fit](https://staystrong.run/user/bmallred/activity/7a81cc88-27e8-4fba-8ccb-0138d8c6e568): 2.77 miles, 00:10:00 average pace, 00:27:40 duration

#running

2023-02-06T15:02:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-06-10-02-12.fit](https://staystrong.run/user/bmallred/activity/0f3ae35f-9779-44ca-8445-b677af54ff43): 1.34 miles, 00:09:39 average pace, 00:12:56 duration

#cycling

2023-02-06T14:14:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-06-09-14-44.fit](https://staystrong.run/user/bmallred/activity/880beb60-5997-486b-91a5-03e829e05bf9): 3.16 miles, 00:13:59 average pace, 00:44:14 duration

#running

2023-02-06T13:58:34Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-06-08-58-34.fit](https://staystrong.run/user/bmallred/activity/28d3f92d-199f-4136-8249-073778f8d2ca): 1.43 miles, 00:09:57 average pace, 00:14:15 duration

#cycling

2023-02-05T12:56:28Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/ed61eea2-8767-483c-9bd1-98487df7f9e0): 14.80 miles, 00:09:49 average pace, 02:25:23 duration

#running

2023-02-04T14:00:52Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-04-09-00-52.fit](https://staystrong.run/user/bmallred/activity/cff45708-dbb7-4925-8b5c-2ae53ab4a7b7): 3.13 miles, 00:09:30 average pace, 00:29:43 duration

#running

2023-02-03T14:03:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-03-09-03-51.fit](https://staystrong.run/user/bmallred/activity/47bdfc5c-4b4f-4a40-a625-4273e459cc2f): 5.02 miles, 00:09:07 average pace, 00:45:44 duration

#running

2023-02-02T20:24:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-02-15-24-31.fit](https://staystrong.run/user/bmallred/activity/5d41f8b6-807b-44d6-9d79-faa5da5fda25): 3.33 miles, 00:09:47 average pace, 00:32:36 duration

#running

2023-02-01T13:47:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-02-01-08-47-04.fit](https://staystrong.run/user/bmallred/activity/fcdf5568-e865-460d-961b-ccea49984ef8): 7.03 miles, 00:10:02 average pace, 01:10:30 duration

#running

2023-01-31T14:00:37Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-31-09-00-37.fit](https://staystrong.run/user/bmallred/activity/371e6aa2-35c8-441c-8cff-2ebecef17321): 4.02 miles, 00:13:54 average pace, 00:55:51 duration

#running

2023-01-30T14:07:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-30-09-07-44.fit](https://staystrong.run/user/bmallred/activity/3c5a076b-279a-417e-a485-8886fe999270): 2.00 miles, 00:11:07 average pace, 00:22:16 duration

#running

2023-01-29T13:37:46Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-29-08-37-46.fit](https://staystrong.run/user/bmallred/activity/f6449231-69a9-40ff-9483-ac431a3244ad): 6.35 miles, 00:08:43 average pace, 00:55:22 duration

#running

2023-01-27T14:51:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-27-09-51-06.fit](https://staystrong.run/user/bmallred/activity/8a3826b1-8686-4924-961c-13fb928d91bf): 4.09 miles, 00:12:39 average pace, 00:51:43 duration

#running

2023-01-26T13:58:43Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-26-08-58-43.fit](https://staystrong.run/user/bmallred/activity/7f251a59-0323-4bca-8d7e-87737a202925): 3.01 miles, 00:09:59 average pace, 00:30:07 duration

#running

2023-01-25T21:24:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-25-16-24-10.fit](https://staystrong.run/user/bmallred/activity/64c4b6bf-8876-4d2a-93ef-0e025014fd0e): 2.17 miles, 00:06:30 average pace, 00:14:06 duration

#cycling

2023-01-25T13:38:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-25-08-38-39.fit](https://staystrong.run/user/bmallred/activity/27870a74-a3c1-44b1-998d-7f8a4d0787a8): 7.03 miles, 00:09:44 average pace, 01:08:25 duration

#running

2023-01-24T18:03:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-24-13-03-29.fit](https://staystrong.run/user/bmallred/activity/dc9fd03d-aa83-42f8-b7fb-c933c9425604): 3.00 miles, 00:10:19 average pace, 00:31:01 duration

#running

2023-01-24T14:00:20Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-24-09-00-20.fit](https://staystrong.run/user/bmallred/activity/0962d574-aaeb-4cbe-82b1-18904414df48): 4.03 miles, 00:12:31 average pace, 00:50:25 duration

#running

2023-01-24T00:30:59Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-23-19-30-59.fit](https://staystrong.run/user/bmallred/activity/79b2a181-3c62-42f9-881d-a1c93e7ba22c): 3.10 miles, 00:09:43 average pace, 00:30:08 duration

#running

2023-01-23T13:56:11Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-23-08-56-11.fit](https://staystrong.run/user/bmallred/activity/bb79f490-c163-449c-ae49-48018382f415): 2.99 miles, 00:09:54 average pace, 00:29:33 duration

#running

2023-01-20T13:55:41Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-20-08-55-41.fit](https://staystrong.run/user/bmallred/activity/c1b29d24-6338-4b67-965a-7d9821b1e8a3): 6.28 miles, 00:09:17 average pace, 00:58:13 duration

#running

2023-01-19T14:00:00Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-19-09-00-00.fit](https://staystrong.run/user/bmallred/activity/0bddb2f7-7441-4581-afe1-1fd433dd9d45): 4.02 miles, 00:13:18 average pace, 00:53:28 duration

#running

2023-01-18T13:39:42Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-18-08-39-42.fit](https://staystrong.run/user/bmallred/activity/419133c3-e397-4989-81a3-ec7710d9942f): 7.02 miles, 00:09:12 average pace, 01:04:34 duration

#running

2023-01-17T13:49:09Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-17-08-49-09.fit](https://staystrong.run/user/bmallred/activity/b36a97f3-6f7e-4eb0-9132-e5052c51aa4c): 4.01 miles, 00:12:49 average pace, 00:51:23 duration

#running

2023-01-15T10:36:13Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/2bee6aba-b62f-4c45-8491-a511c215478b): 16.04 miles, 00:09:58 average pace, 02:39:49 duration

#running

2023-01-13T13:50:13Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-13-08-50-13.fit](https://staystrong.run/user/bmallred/activity/563103bc-778e-4318-bbd8-262dd90ff02d): 6.24 miles, 00:08:54 average pace, 00:55:33 duration

#running

2023-01-12T13:53:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-12-08-53-04.fit](https://staystrong.run/user/bmallred/activity/eb48aa04-bdc6-4365-919f-c36dc8878638): 3.01 miles, 00:12:49 average pace, 00:38:39 duration

#running

2023-01-11T13:41:49Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-11-08-41-49.fit](https://staystrong.run/user/bmallred/activity/a5ed6964-50bc-422c-bf29-4bcf92cc2eaa): 7.07 miles, 00:09:21 average pace, 01:06:06 duration

#running

2023-01-10T15:04:43Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-10-10-04-43.fit](https://staystrong.run/user/bmallred/activity/27b0568b-8686-4c18-a72d-6c43665988a4): 1.42 miles, 00:06:31 average pace, 00:09:15 duration

#cycling

2023-01-10T14:15:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-10-09-15-29.fit](https://staystrong.run/user/bmallred/activity/e3b840ee-ae9b-4fee-a64b-f4fe9d3a167e): 3.17 miles, 00:13:00 average pace, 00:41:08 duration

#running

2023-01-10T13:57:57Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-10-08-57-57.fit](https://staystrong.run/user/bmallred/activity/2a2bd753-fd8f-487c-b999-51835a30923f): 1.43 miles, 00:08:30 average pace, 00:12:12 duration

#cycling

2023-01-08T11:38:37Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/e3c4c97c-5ffd-49e5-83b9-c222896e17d0): 16.06 miles, 00:10:09 average pace, 02:43:07 duration

#running

2023-01-06T19:14:53Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-06-14-14-53.fit](https://staystrong.run/user/bmallred/activity/dc78981d-d61c-4527-be93-bca6f4962d7b): 5.53 miles, 00:09:10 average pace, 00:50:43 duration

#running

2023-01-05T13:22:45Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-05-08-22-45.fit](https://staystrong.run/user/bmallred/activity/915c41e6-755a-4704-9351-6d2a5e481578): 4.08 miles, 00:12:58 average pace, 00:52:53 duration

#running

2023-01-04T10:49:27Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-04-05-49-27.fit](https://staystrong.run/user/bmallred/activity/3a719849-1384-4da7-b5d7-9a2b7e22a0b3): 6.53 miles, 00:10:18 average pace, 01:07:16 duration

#running

2023-01-03T13:04:27Z ( bmallred@staystrong.run )
[user/bmallred/data/2023-01-03-08-04-27.fit](https://staystrong.run/user/bmallred/activity/1917161a-1d6f-4535-a170-239a012b688a): 5.02 miles, 00:08:49 average pace, 00:44:19 duration

#running

2023-01-01T13:02:25Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/d1fc5dee-f1e3-4727-aaf3-9ba4593ea875): 14.04 miles, 00:10:13 average pace, 02:23:24 duration
Holy fog-o-lee
#running

2022-12-29T14:05:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-29-09-05-44.fit](https://staystrong.run/user/bmallred/activity/4dbafc55-798a-4d82-8ff2-99f316ada212): 5.27 miles, 00:09:25 average pace, 00:49:36 duration

#running

2022-12-28T13:12:47Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-28-08-12-47.fit](https://staystrong.run/user/bmallred/activity/61ae312d-94aa-494f-9ced-1d71aadbea94): 6.84 miles, 00:09:55 average pace, 01:07:52 duration

#running

2022-12-27T15:19:41Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-27-10-19-41.fit](https://staystrong.run/user/bmallred/activity/ba843980-dea5-449e-afcc-00d4383b5740): 5.75 miles, 00:08:41 average pace, 00:49:59 duration

#running

2022-12-25T08:08:27Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/d48402ea-f7e6-4197-9d3c-49e6f921771b): 11.39 miles, 00:09:58 average pace, 01:53:33 duration

#running

2022-12-23T13:44:41Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-23-08-44-41.fit](https://staystrong.run/user/bmallred/activity/99b8d78e-5b2e-408a-a35f-6d0a2f5cfcd5): 5.02 miles, 00:08:42 average pace, 00:43:36 duration

#running

2022-12-22T13:49:05Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-22-08-49-05.fit](https://staystrong.run/user/bmallred/activity/9c6528e5-c835-4180-8867-0a1652e20d26): 3.19 miles, 00:09:28 average pace, 00:30:09 duration

#running

2022-12-21T09:12:00Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-21-04-12-00.fit](https://staystrong.run/user/bmallred/activity/89773520-e8ac-4620-b172-4c33b8573fa6): 7.64 miles, 00:10:07 average pace, 01:17:18 duration

#running

2022-12-20T09:03:03Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-20-04-03-03.fit](https://staystrong.run/user/bmallred/activity/03a6da45-56a2-4fcb-bb31-b67556bf5887): 4.44 miles, 00:09:12 average pace, 00:40:52 duration

#running

2022-12-18T09:26:04Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/824b1759-eba1-4968-a17e-bc688da49a88): 12.04 miles, 00:10:24 average pace, 02:05:11 duration

#running

2022-12-15T14:00:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-15-09-00-02.fit](https://staystrong.run/user/bmallred/activity/e46cc263-d124-419f-9cf7-130692effaaf): 5.21 miles, 00:11:16 average pace, 00:58:37 duration

#running

2022-12-14T13:54:58Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-14-08-54-58.fit](https://staystrong.run/user/bmallred/activity/23165986-06c8-4b51-a2d0-4b6d018104bc): 5.19 miles, 00:10:22 average pace, 00:53:49 duration

#running

2022-12-13T18:42:36Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-13-13-42-36.fit](https://staystrong.run/user/bmallred/activity/09cb90b8-852a-4963-8243-9c0acaa9bea6): 5.04 miles, 00:08:56 average pace, 00:45:00 duration

#running

2022-12-11T15:07:26Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-11-10-07-26.fit](https://staystrong.run/user/bmallred/activity/dd5d1331-d474-4e68-9ba6-62e6f3562dcd): 7.02 miles, 00:09:27 average pace, 01:06:23 duration

#running

2022-12-09T18:11:37Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-09-13-11-37.fit](https://staystrong.run/user/bmallred/activity/dad596be-e10c-464c-b9a8-8ef33f7e6afe): 5.04 miles, 00:09:45 average pace, 00:49:06 duration

#running

2022-12-07T09:02:26Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-07-04-02-26.fit](https://staystrong.run/user/bmallred/activity/c2d518ae-952b-43c5-bd37-314929cd6a1f): 7.02 miles, 00:10:32 average pace, 01:13:52 duration

#running

2022-12-06T14:13:49Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-06-09-13-49.fit](https://staystrong.run/user/bmallred/activity/9ce515ba-1cba-49be-9a74-2748d9a6d224): 5.03 miles, 00:11:37 average pace, 00:58:30 duration

#running

2022-12-04T12:45:46Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/fdbd32ca-1705-4d1c-8fd0-9e84faefb528): 11.52 miles, 00:10:11 average pace, 01:57:23 duration

#running

2022-12-01T15:55:07Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-12-01-10-55-07.fit](https://staystrong.run/user/bmallred/activity/b5c11099-bf36-4f9f-ac2e-21a09d4ab20d): 4.90 miles, 00:11:05 average pace, 00:54:21 duration

#running

2022-11-30T10:06:00Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-30-05-06-00.fit](https://staystrong.run/user/bmallred/activity/b63b27b2-2ddb-411b-91f7-9be935d1226e): 0.44 miles, 00:10:56 average pace, 00:04:50 duration

#running

2022-11-30T08:50:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-30-03-50-22.fit](https://staystrong.run/user/bmallred/activity/ef7904c1-4da2-4187-87cc-9b6248a2fe1c): 5.60 miles, 00:10:46 average pace, 01:00:20 duration

#running

2022-11-29T21:38:45Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-29-16-38-45.fit](https://staystrong.run/user/bmallred/activity/c0f38c5d-0c4a-4fc9-9d21-7cf21432d10e): 4.06 miles, 00:11:46 average pace, 00:47:47 duration

#running

2022-11-27T09:21:45Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/3d86553a-b1dc-401e-ace7-d8a5b7794a04): 9.03 miles, 00:10:47 average pace, 01:37:22 duration

#running

2022-11-24T13:09:01Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-24-08-09-01.fit](https://staystrong.run/user/bmallred/activity/58047f6d-6997-47c9-abd0-a1bb7d0be2e6): 3.10 miles, 00:12:08 average pace, 00:37:39 duration

#running

2022-11-23T22:07:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-23-17-07-44.fit](https://staystrong.run/user/bmallred/activity/9a43134d-058f-47ff-9eba-ae59f39b97bb): 4.10 miles, 00:09:49 average pace, 00:40:15 duration

#running

2022-11-22T20:33:14Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-22-15-33-14.fit](https://staystrong.run/user/bmallred/activity/d6937894-32b3-42a0-b52e-ba33ca7b3d0b): 5.02 miles, 00:09:11 average pace, 00:46:06 duration

#running

2022-11-20T11:52:32Z ( bmallred@staystrong.run )
[Pinellas County - Long run](https://staystrong.run/user/bmallred/activity/051ee969-5ae7-440f-b38f-60152d3e84de): 15.43 miles, 00:10:13 average pace, 02:37:40 duration
i am loving the weather!
#running

2022-11-18T13:57:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-18-08-57-22.fit](https://staystrong.run/user/bmallred/activity/b2700785-3f1e-4e09-9323-5bcf2c0644f8): 3.01 miles, 00:12:30 average pace, 00:37:38 duration

#running

2022-11-17T14:28:03Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-17-09-28-03.fit](https://staystrong.run/user/bmallred/activity/7b5e0397-9608-441e-bc32-65906ad9dbd7): 5.02 miles, 00:09:20 average pace, 00:46:52 duration

#running

2022-11-16T16:29:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-16-11-29-06.fit](https://staystrong.run/user/bmallred/activity/5d31b85f-b906-4d06-be88-b3f2e361d1c1): 5.04 miles, 00:09:56 average pace, 00:50:04 duration

#running

2022-11-15T14:11:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-15-09-11-29.fit](https://staystrong.run/user/bmallred/activity/5adf5f87-629a-493a-ae8d-2648595c0d3e): 5.02 miles, 00:10:08 average pace, 00:50:55 duration

#running

2022-11-13T12:01:29Z ( bmallred@staystrong.run )
[St. Pete Run Fest - Half Marathon](https://staystrong.run/user/bmallred/activity/6574c4be-f469-4aba-afe7-6ac17d4ab4eb): 13.29 miles, 00:09:35 average pace, 02:07:25 duration
it rained pretty hard for a bit.
had some trouble breathing at the end too. some discrepancies with chip time but whatever. i had a blast for my first HM!
#running #race

2022-11-12T21:20:47Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-12-16-20-47.fit](https://staystrong.run/user/bmallred/activity/394fbff4-b30d-41cc-a1a0-a0b106cdf745): 1.02 miles, 00:11:46 average pace, 00:12:00 duration

#running

2022-11-09T09:06:55Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-09-04-06-55.fit](https://staystrong.run/user/bmallred/activity/4b70db3a-b10f-4c38-884d-8acf1b21bff3): 6.59 miles, 00:09:31 average pace, 01:02:39 duration

#running

2022-11-07T13:58:45Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-07-08-58-45.fit](https://staystrong.run/user/bmallred/activity/f0771b85-78e5-4d18-bc7c-adedc241994f): 4.56 miles, 00:11:25 average pace, 00:51:59 duration

#running

2022-11-05T08:31:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-05-04-31-02.fit](https://staystrong.run/user/bmallred/activity/6e1ddf85-9703-435d-8146-11f4c4b3cf9a): 8.55 miles, 00:09:51 average pace, 01:24:12 duration

#running

2022-11-03T14:52:16Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-03-10-52-16.fit](https://staystrong.run/user/bmallred/activity/bab9abdd-fe32-437c-9c7c-875cdc573678): 4.22 miles, 00:11:04 average pace, 00:46:42 duration

#running

2022-11-02T07:27:43Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-02-03-27-43.fit](https://staystrong.run/user/bmallred/activity/39890fc7-64de-4038-9850-e8313c2ce01f): 8.02 miles, 00:10:35 average pace, 01:24:53 duration

#running

2022-11-01T14:47:00Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-11-01-10-47-00.fit](https://staystrong.run/user/bmallred/activity/276490bc-5122-4fd0-8ba5-67bcd80778bc): 5.11 miles, 00:10:52 average pace, 00:55:30 duration

#running

2022-10-30T08:22:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-30-04-22-51.fit](https://staystrong.run/user/bmallred/activity/bb07891c-21e9-49d5-ba80-0b5828064e00): 1.77 miles, 00:10:42 average pace, 00:18:55 duration

#running

2022-10-30T06:37:48Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-30-02-37-48.fit](https://staystrong.run/user/bmallred/activity/d72b6715-f62b-4e14-8fed-69999ca5b78e): 9.49 miles, 00:09:06 average pace, 01:26:24 duration

#running

2022-10-27T14:58:52Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-27-10-58-52.fit](https://staystrong.run/user/bmallred/activity/4923fda0-6544-4610-b5f8-efda7a44dc45): 4.74 miles, 00:09:56 average pace, 00:47:01 duration

#running

2022-10-26T07:46:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-26-03-46-39.fit](https://staystrong.run/user/bmallred/activity/dc3f3105-b6bb-4735-9029-56de0529eb79): 8.51 miles, 00:09:43 average pace, 01:22:40 duration

#running

2022-10-25T17:46:20Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-25-13-46-20.fit](https://staystrong.run/user/bmallred/activity/8dc03029-8b53-4b8a-9499-03b731beaa03): 4.59 miles, 00:09:52 average pace, 00:45:19 duration

#running

2022-10-23T07:42:12Z ( bmallred@staystrong.run )
[HM [04;01;07]: 13 mile run](https://staystrong.run/user/bmallred/activity/307d34e3-cee2-45a9-8172-087d6aa9754c): 15.07 miles, 00:10:00 average pace, 02:30:47 duration

#running

2022-10-21T13:45:18Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-21-09-45-18.fit](https://staystrong.run/user/bmallred/activity/8a224b74-0364-4be9-aeb7-6f7288771f1e): 2.97 miles, 00:13:09 average pace, 00:39:01 duration

#running

2022-10-20T13:09:17Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-20-09-09-17.fit](https://staystrong.run/user/bmallred/activity/7cf4e15c-ce68-4281-a650-cfcb253875fd): 4.46 miles, 00:09:28 average pace, 00:42:14 duration

#running

2022-10-19T08:15:59Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-19-04-15-59.fit](https://staystrong.run/user/bmallred/activity/f8f83288-bcb4-4c29-8209-8f12af18d9ff): 8.51 miles, 00:08:56 average pace, 01:15:58 duration

#running

2022-10-17T18:24:58Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-17-14-24-58.fit](https://staystrong.run/user/bmallred/activity/b35ca40d-d9c0-4225-b312-713d96530277): 4.32 miles, 00:11:43 average pace, 00:50:41 duration

#running

2022-10-16T17:31:45Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-16-13-31-45.fit](https://staystrong.run/user/bmallred/activity/58c7b479-213d-4abb-9bb8-a0dfc803de58): 0.88 miles, 00:12:35 average pace, 00:11:03 duration

#running

2022-10-16T14:12:02Z ( bmallred@staystrong.run )
[HM [03;04;07]: 12 mile run](https://staystrong.run/user/bmallred/activity/37fb3d98-bd5d-447a-9704-a313c9f6d240): 10.46 miles, 00:14:42 average pace, 02:33:47 duration
Fail, oh well.

A long couple of nights. Ran with Beth and started a bit late.

End of block.
#running

2022-10-14T15:04:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-14-11-04-28.fit](https://staystrong.run/user/bmallred/activity/69de3200-224c-4f1b-ba5f-12a3ae228d0b): 3.13 miles, 00:07:59 average pace, 00:25:01 duration

#running

2022-10-13T14:17:05Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-13-10-17-05.fit](https://staystrong.run/user/bmallred/activity/1f9f9060-9fa9-4419-8f8a-14107c67f75c): 3.44 miles, 00:09:56 average pace, 00:34:08 duration

#running

2022-10-12T08:31:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-12-04-31-29.fit](https://staystrong.run/user/bmallred/activity/114cf961-0b17-430d-baa9-9a910fdc4acf): 8.27 miles, 00:10:08 average pace, 01:23:46 duration

#running

2022-10-11T21:10:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-11-17-10-31.fit](https://staystrong.run/user/bmallred/activity/06a3e77d-b9df-494e-9297-6b7d55690613): 4.88 miles, 00:09:43 average pace, 00:47:25 duration

#running

2022-10-10T23:46:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-10-19-46-29.fit](https://staystrong.run/user/bmallred/activity/4a04dd1b-f738-4b82-bb95-286fa1d8094b): 2.56 miles, 00:11:42 average pace, 00:29:57 duration

#running

2022-10-09T12:53:19Z ( bmallred@staystrong.run )
[HM [03;03;07]: 8 mile run](https://staystrong.run/user/bmallred/activity/e3728570-452d-46a7-be3b-39754a9a2bf8): 9.16 miles, 00:12:24 average pace, 01:53:31 duration
met up to run with beth for her 10k time trial
#running

2022-10-08T08:46:45Z ( bmallred@staystrong.run )
[HM [03;03;06]: 9 mile run](https://staystrong.run/user/bmallred/activity/cec9e4ef-f07b-4506-998f-e24bf2a6743a): 9.55 miles, 00:10:14 average pace, 01:37:46 duration

#running

2022-10-06T13:04:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-06-09-04-12.fit](https://staystrong.run/user/bmallred/activity/c7121bc7-be45-488c-aa63-61a0ab3239de): 3.33 miles, 00:10:15 average pace, 00:34:10 duration

#running

2022-10-05T08:01:18Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-05-04-01-18.fit](https://staystrong.run/user/bmallred/activity/2a018cdd-6b88-480d-8908-e3cb804a73a0): 8.62 miles, 00:09:29 average pace, 01:21:44 duration

#running

2022-10-03T21:08:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-10-03-17-08-10.fit](https://staystrong.run/user/bmallred/activity/9ca3fa8a-8a1e-4a73-8161-08c3450d79f3): 5.14 miles, 00:09:41 average pace, 00:49:51 duration

#running

2022-10-02T12:00:49Z ( bmallred@staystrong.run )
[HM [03;02;07]: 11 mile run](https://staystrong.run/user/bmallred/activity/4a3b7058-1930-43ae-9a1b-39e466a43b5b): 11.06 miles, 00:09:50 average pace, 01:48:41 duration

#running

2022-09-30T19:49:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-30-15-49-02.fit](https://staystrong.run/user/bmallred/activity/7cab2351-22e1-4439-b827-9a52e191355a): 4.50 miles, 00:09:27 average pace, 00:42:28 duration

#running

2022-09-29T17:43:14Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-29-13-43-14.fit](https://staystrong.run/user/bmallred/activity/b439b905-ba57-48f9-8080-286eb239e3c0): 3.04 miles, 00:08:52 average pace, 00:26:54 duration

#running

2022-09-28T13:40:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-28-09-40-12.fit](https://staystrong.run/user/bmallred/activity/72646a8d-574f-4e8f-a732-d34dec1b2362): 4.50 miles, 00:13:06 average pace, 00:58:54 duration

#running

2022-09-27T17:42:33Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-27-13-42-33.fit](https://staystrong.run/user/bmallred/activity/95d7c1dc-afad-45e4-9f7d-d37d2b21a994): 5.07 miles, 00:11:31 average pace, 00:58:25 duration

#running

2022-09-26T16:20:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-26-12-20-44.fit](https://staystrong.run/user/bmallred/activity/d0dc9d7c-92da-4cd7-b676-686bfa863555): 2.40 miles, 00:12:24 average pace, 00:29:46 duration

#running

2022-09-24T11:27:38Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-24-07-27-38.fit](https://staystrong.run/user/bmallred/activity/984ada3d-a03e-4056-8d9f-6d81ca97734f): 9.88 miles, 00:15:09 average pace, 02:29:44 duration

#running

2022-09-23T13:47:32Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-23-09-47-32.fit](https://staystrong.run/user/bmallred/activity/d61dd8d4-a70a-4ace-90a8-ef03003ce126): 6.83 miles, 00:11:40 average pace, 01:19:40 duration

#running

2022-09-22T08:59:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-22-04-59-06.fit](https://staystrong.run/user/bmallred/activity/ada75367-5309-4260-a29b-a0cde775cb34): 3.44 miles, 00:09:59 average pace, 00:34:18 duration

#running

2022-09-21T07:53:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-21-03-53-39.fit](https://staystrong.run/user/bmallred/activity/43851abe-46d1-4ec5-bc65-5ded8f20ae60): 8.33 miles, 00:10:33 average pace, 01:27:51 duration

#running

2022-09-19T17:22:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-19-13-22-02.fit](https://staystrong.run/user/bmallred/activity/012c3cae-3223-4ae6-9c1a-27f12c5bb482): 5.36 miles, 00:09:52 average pace, 00:52:56 duration

#running

2022-09-17T09:12:11Z ( bmallred@staystrong.run )
[HM [02;04;06]: 13 mile run](https://staystrong.run/user/bmallred/activity/1a56b24a-7676-49b3-8fcd-2d4e5bcbbc37): 13.21 miles, 00:11:02 average pace, 02:25:47 duration
felt great minus high alert for code brown since miles 7 to 11.

last run of the training block!
#running

2022-09-16T17:43:53Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-16-13-43-53.fit](https://staystrong.run/user/bmallred/activity/813da1ef-0d5a-4e91-b424-fd5f083159ae): 2.78 miles, 00:11:07 average pace, 00:30:53 duration

#running

2022-09-15T14:41:42Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-15-10-41-42.fit](https://staystrong.run/user/bmallred/activity/fb7f8b61-4a83-4e8f-942e-9162914ed243): 5.47 miles, 00:09:29 average pace, 00:51:54 duration

#running

2022-09-14T07:46:37Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-14-03-46-37.fit](https://staystrong.run/user/bmallred/activity/c625c748-710f-4aba-93e8-ec780f0d5a9e): 8.28 miles, 00:09:50 average pace, 01:21:25 duration

#running

2022-09-13T17:37:56Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-13-13-37-56.fit](https://staystrong.run/user/bmallred/activity/4f1a6efb-cdbe-4b12-9c4e-1a154b725afc): 3.01 miles, 00:10:04 average pace, 00:30:19 duration

#running

2022-09-12T17:26:16Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-12-13-26-16.fit](https://staystrong.run/user/bmallred/activity/10f334da-3290-4056-a54c-76954b36ebb3): 4.62 miles, 00:10:00 average pace, 00:46:16 duration

#running

2022-09-09T07:24:16Z ( bmallred@staystrong.run )
[HM [02;03;05] 11 mile run](https://staystrong.run/user/bmallred/activity/7f833dcb-ad2f-481a-8bdd-9efd394419df): 11.30 miles, 00:10:12 average pace, 01:55:15 duration

#running

2022-09-08T14:24:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-08-10-24-50.fit](https://staystrong.run/user/bmallred/activity/49076fdf-90e0-4bcd-820f-1ecccac36a26): 4.11 miles, 00:09:56 average pace, 00:40:51 duration

#running

2022-09-07T07:40:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-07-03-40-28.fit](https://staystrong.run/user/bmallred/activity/06530239-ea8c-40b4-bcc0-1f6c3452efd6): 8.28 miles, 00:10:11 average pace, 01:24:16 duration

#running

2022-09-06T14:45:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-06-10-45-22.fit](https://staystrong.run/user/bmallred/activity/d270ee0a-04c2-4ef1-88db-54e899f6b2fc): 2.93 miles, 00:10:34 average pace, 00:30:55 duration

#running

2022-09-05T13:47:57Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-05-09-47-57.fit](https://staystrong.run/user/bmallred/activity/fd576df0-a6fe-41b4-ad81-eba39f3a9581): 4.50 miles, 00:09:52 average pace, 00:44:26 duration

#running

2022-09-03T09:05:16Z ( bmallred@staystrong.run )
[HM [02;02;06]: 10 mile run](https://staystrong.run/user/bmallred/activity/7ca060c1-b759-45d2-8255-e64674a07713): 10.33 miles, 00:10:25 average pace, 01:47:37 duration

#running

2022-09-02T17:58:43Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-02-13-58-43.fit](https://staystrong.run/user/bmallred/activity/f6752956-7ccd-4967-9c4e-8deece2fae7b): 2.79 miles, 00:10:44 average pace, 00:29:59 duration

#running

2022-09-01T17:23:30Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-09-01-13-23-30.fit](https://staystrong.run/user/bmallred/activity/6c53f120-f38b-419b-8aac-c33943e2fc35): 4.41 miles, 00:10:34 average pace, 00:46:32 duration

#running

2022-08-31T08:49:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-31-04-49-22.fit](https://staystrong.run/user/bmallred/activity/e5e927fb-3fe6-4a90-b2b5-9bf19118cfcc): 8.32 miles, 00:10:59 average pace, 01:31:23 duration

#running

2022-08-30T13:36:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-30-09-36-28.fit](https://staystrong.run/user/bmallred/activity/ce6c411b-f938-4ad4-a51b-762819a7297f): 2.91 miles, 00:10:37 average pace, 00:30:54 duration

#running

2022-08-29T13:37:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-29-09-37-02.fit](https://staystrong.run/user/bmallred/activity/61bab255-08fc-4d17-a0c8-2398dd73c16e): 4.63 miles, 00:09:58 average pace, 00:46:09 duration

#running

2022-08-27T08:57:56Z ( bmallred@staystrong.run )
[HM [02;01;06]: 9 mile run](https://staystrong.run/user/bmallred/activity/e15448c3-8a1a-4992-a23e-366140226d6f): 9.29 miles, 00:10:40 average pace, 01:39:07 duration
overall felt fine.

buckled over laughing at one point while listening to Ten Junk Miles episode 181 when they started talking about sword fighting.
#running

2022-08-26T19:38:16Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-26-15-38-16.fit](https://staystrong.run/user/bmallred/activity/7d3afbea-e4b5-41fc-805f-d7d06c9de02b): 2.84 miles, 00:11:13 average pace, 00:31:49 duration

#running

2022-08-25T12:53:11Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-25-08-53-11.fit](https://staystrong.run/user/bmallred/activity/3a20283a-ebbc-4582-9b48-ccd10ef6e77c): 3.62 miles, 00:10:13 average pace, 00:37:00 duration

#running

2022-08-24T08:30:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-24-04-30-06.fit](https://staystrong.run/user/bmallred/activity/8d0c8581-85bc-4d34-8767-9a755b152fed): 8.36 miles, 00:10:53 average pace, 01:31:01 duration

#running

2022-08-23T18:09:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-23-14-09-21.fit](https://staystrong.run/user/bmallred/activity/b3273281-d013-4620-9e78-79a57f010368): 2.07 miles, 00:12:08 average pace, 00:25:05 duration

#running

2022-08-22T19:22:48Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-22-15-22-48.fit](https://staystrong.run/user/bmallred/activity/1b2f0bbb-6d34-403f-91b0-16a3fbc3a032): 3.22 miles, 00:10:56 average pace, 00:35:11 duration

#running

2022-08-20T08:33:15Z ( bmallred@staystrong.run )
[HM [01;04;06]: 10 mile run](https://staystrong.run/user/bmallred/activity/4e3ac6e3-9e55-4652-a1d5-0eedd0e71e74): 10.31 miles, 00:11:59 average pace, 02:03:32 duration
last run of first training block.
#running

2022-08-19T17:25:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-19-13-25-28.fit](https://staystrong.run/user/bmallred/activity/d00b918a-493b-4d75-ac0b-956047159214): 3.79 miles, 00:11:06 average pace, 00:42:04 duration

#running

2022-08-18T15:01:04Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-18-11-01-04.fit](https://staystrong.run/user/bmallred/activity/c0f7b084-9cf4-4d5e-9c54-df4e83a5677d): 3.74 miles, 00:13:19 average pace, 00:49:46 duration

#running

2022-08-17T08:04:18Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-17-04-04-18.fit](https://staystrong.run/user/bmallred/activity/1bd09508-f369-4a72-a0b5-39a4e58f0d10): 8.05 miles, 00:11:35 average pace, 01:33:20 duration

#running

2022-08-16T12:53:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-16-08-53-50.fit](https://staystrong.run/user/bmallred/activity/a51b7117-00ef-4b66-bc37-a3a575464f5c): 3.13 miles, 00:10:25 average pace, 00:32:37 duration

#running

2022-08-15T14:28:34Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-15-10-28-34.fit](https://staystrong.run/user/bmallred/activity/6b1c6c03-4a15-477b-b4fa-3e9656c7ee04): 5.24 miles, 00:10:35 average pace, 00:55:27 duration

#running

2022-08-13T08:15:37Z ( bmallred@staystrong.run )
[HM [01;03;06]: 9 mile run](https://staystrong.run/user/bmallred/activity/af2443fd-7615-40ac-a4a8-87b2e500d8dc): 9.54 miles, 00:11:12 average pace, 01:46:47 duration
casual. end of week 3 of block 1
#running

2022-08-12T16:15:20Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-12-12-15-20.fit](https://staystrong.run/user/bmallred/activity/164c4bbd-c1d5-4cb4-986f-7b8e4cde7f4c): 2.82 miles, 00:11:40 average pace, 00:32:51 duration

#running

2022-08-11T14:04:14Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-11-10-04-14.fit](https://staystrong.run/user/bmallred/activity/1cac154d-e46e-495c-8008-75fa322bac09): 4.75 miles, 00:10:18 average pace, 00:48:56 duration

#running

2022-08-10T09:08:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-10-05-08-51.fit](https://staystrong.run/user/bmallred/activity/25731ccc-a999-44d9-ad05-1cbecd7b86e8): 7.40 miles, 00:12:47 average pace, 01:34:36 duration

#running

2022-08-09T18:44:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-09-14-44-31.fit](https://staystrong.run/user/bmallred/activity/49087b0a-c22b-4266-88af-20d25f649b6a): 2.73 miles, 00:11:22 average pace, 00:31:03 duration

#running

2022-08-08T11:55:58Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-08-07-55-58.fit](https://staystrong.run/user/bmallred/activity/39d8ead5-c2d0-4192-8d5e-e59f5284fdc6): 4.62 miles, 00:11:31 average pace, 00:53:12 duration

#running

2022-08-07T17:24:33Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-07-13-24-33.fit](https://staystrong.run/user/bmallred/activity/ec542c1b-048d-4594-a3e3-9907169f9056): 00:45:33 duration

#swimming

2022-08-06T11:40:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-06-07-40-12.fit](https://staystrong.run/user/bmallred/activity/4ab1529d-147e-4dea-9bbb-9d0f555cfc72): 8.09 miles, 00:11:45 average pace, 01:34:59 duration

#running

2022-08-05T18:43:38Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-05-14-43-38.fit](https://staystrong.run/user/bmallred/activity/babce65c-afe7-4a2b-9c15-e794d31ae35b): 2.85 miles, 00:11:06 average pace, 00:31:35 duration

#running

2022-08-04T11:02:18Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-04-07-02-18.fit](https://staystrong.run/user/bmallred/activity/d01bf785-83b0-4bb4-a2f0-9808d6247569): 4.64 miles, 00:10:30 average pace, 00:48:43 duration

#running

2022-08-03T12:18:09Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-03-08-18-09.fit](https://staystrong.run/user/bmallred/activity/973408d1-8a84-431d-8e0d-ff75cafb1728): 6.00 miles, 00:12:51 average pace, 01:17:07 duration

#running

2022-08-02T19:16:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-02-15-16-21.fit](https://staystrong.run/user/bmallred/activity/81aa430e-0b7f-4e33-9d93-6f1a2c84cccd): 2.64 miles, 00:11:30 average pace, 00:30:20 duration

#running

2022-08-01T18:39:33Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-08-01-14-39-33.fit](https://staystrong.run/user/bmallred/activity/3f8baee4-d276-4117-b24a-7a4f15fce334): 4.72 miles, 00:11:13 average pace, 00:52:58 duration

#running

2022-07-30T16:57:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-30-12-57-50.fit](https://staystrong.run/user/bmallred/activity/a275982f-8a87-429a-843e-7b73d504c23f): 00:51:11 duration

#swimming

2022-07-30T10:32:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-30-06-32-39.fit](https://staystrong.run/user/bmallred/activity/8992b82e-5b04-45f1-bbc6-9b8364d78d78): 7.60 miles, 00:10:47 average pace, 01:21:55 duration

#running

2022-07-29T17:32:23Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-29-13-32-23.fit](https://staystrong.run/user/bmallred/activity/bf3a6688-a339-48b9-bea3-281e1570fc2a): 3.12 miles, 00:12:10 average pace, 00:38:01 duration

#running

2022-07-28T17:21:28Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-28-13-21-28.fit](https://staystrong.run/user/bmallred/activity/3e82d7a4-9d29-4527-843d-231ba9549bc1): 4.72 miles, 00:11:48 average pace, 00:55:41 duration

#running

2022-07-27T16:18:52Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-27-12-18-52.fit](https://staystrong.run/user/bmallred/activity/f4e2f8c1-a5f3-498e-b8a6-4a2353f45cca): 5.05 miles, 00:11:55 average pace, 01:00:07 duration

#running

2022-07-26T11:55:48Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-26-07-55-48.fit](https://staystrong.run/user/bmallred/activity/8070cdef-e853-4446-b2da-215218a421a3): 2.70 miles, 00:12:05 average pace, 00:32:40 duration

#running

2022-07-26T01:34:56Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-25-21-34-56.fit](https://staystrong.run/user/bmallred/activity/7af88910-a29a-486a-b469-b0127469ac32): 4.49 miles, 00:12:28 average pace, 00:55:57 duration

#running

2022-07-23T14:59:53Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-23-10-59-53.fit](https://staystrong.run/user/bmallred/activity/99366d27-303a-41ae-827e-1eab3cd8fa11): 00:06:03 duration

#swimming

2022-07-23T11:03:51Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-23-07-03-51.fit](https://staystrong.run/user/bmallred/activity/80559731-41cf-47b3-befa-9c208b8c7e94): 7.29 miles, 00:10:14 average pace, 01:14:39 duration

#running

2022-07-22T18:30:40Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-22-14-30-40.fit](https://staystrong.run/user/bmallred/activity/9c426e75-cb3f-47d1-9b28-589c8e9b502f): 00:05:41 duration

#swimming

2022-07-22T17:40:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-22-13-40-10.fit](https://staystrong.run/user/bmallred/activity/7a4a7f26-0b7c-4308-96c3-c83c53071f70): 00:47:25 duration

#swimming

2022-07-21T17:28:05Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-21-13-28-05.fit](https://staystrong.run/user/bmallred/activity/d22e3bb5-ce95-43ee-839d-5c376700b1e8): 4.56 miles, 00:10:29 average pace, 00:47:48 duration

#running

2022-07-20T09:05:39Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-20-05-05-39.fit](https://staystrong.run/user/bmallred/activity/eb1fef7a-e2a2-4bcf-831a-6d4df42bcd3a): 4.73 miles, 00:10:44 average pace, 00:50:48 duration

#running

2022-07-19T12:42:20Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-19-08-42-20.fit](https://staystrong.run/user/bmallred/activity/2111e5b9-4f06-4568-8cbf-50368e3e979f): 4.57 miles, 00:10:16 average pace, 00:46:54 duration

#running

2022-07-16T12:36:24Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-16-08-36-24.fit](https://staystrong.run/user/bmallred/activity/219acf01-cbf6-431c-a2ca-b0765392a616): 4.71 miles, 00:12:07 average pace, 00:57:09 duration

#running

2022-07-16T09:16:42Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-16-05-16-42.fit](https://staystrong.run/user/bmallred/activity/6813eea8-2146-49ae-8dfd-41954ceb8751): 4.62 miles, 00:11:17 average pace, 00:52:05 duration

#running

2022-07-16T00:04:40Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-15-20-04-40.fit](https://staystrong.run/user/bmallred/activity/36d1dd9e-42e6-41b5-b63c-ba21d76ff293): 1.81 miles, 00:13:51 average pace, 00:25:05 duration

#running

2022-07-14T14:31:40Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-14-10-31-40.fit](https://staystrong.run/user/bmallred/activity/f467cff8-fe60-400e-8ee9-ff701066789e): 4.14 miles, 00:11:32 average pace, 00:47:45 duration

#running

2022-07-13T15:02:45Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-13-11-02-45.fit](https://staystrong.run/user/bmallred/activity/a89ac2f7-669c-4a36-8388-166686a3d0ec): 6.40 miles, 00:12:36 average pace, 01:20:35 duration

#running

2022-07-12T14:43:27Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-12-10-43-27.fit](https://staystrong.run/user/bmallred/activity/8fe55d99-e8c4-49c7-a3ef-892fbea59eca): 4.12 miles, 00:10:47 average pace, 00:44:27 duration

#running

2022-07-10T14:45:50Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-10-10-45-50.fit](https://staystrong.run/user/bmallred/activity/61fcba89-c749-4a42-aaa9-7260147d39cc): 9.46 miles, 00:12:53 average pace, 02:01:54 duration

#running

2022-07-08T10:10:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-08-06-10-31.fit](https://staystrong.run/user/bmallred/activity/59944175-85a3-4429-ad67-9d5d75c749f8): 6.24 miles, 00:13:14 average pace, 01:22:37 duration

#running

2022-07-06T12:31:42Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-06-08-31-42.fit](https://staystrong.run/user/bmallred/activity/57cfc326-511d-4ac0-92fa-15781165cee5): 6.66 miles, 00:10:57 average pace, 01:12:58 duration

#running

2022-07-05T21:11:30Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-05-17-11-30.fit](https://staystrong.run/user/bmallred/activity/23c83f8b-3a70-4978-aeca-d549e3ba0154): 1.69 miles, 00:08:47 average pace, 00:14:49 duration

#running

2022-07-05T14:03:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-05-10-03-21.fit](https://staystrong.run/user/bmallred/activity/7dca4873-8b4b-4313-a897-59bdcc21e675): 4.38 miles, 00:11:17 average pace, 00:49:27 duration

#running

2022-07-02T09:36:07Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-02-05-36-07.fit](https://staystrong.run/user/bmallred/activity/6cbecca2-fde5-439d-86d1-7faddade93cd): 10.00 miles, 00:12:44 average pace, 02:07:19 duration

#running

2022-07-01T09:18:38Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-07-01-05-18-38.fit](https://staystrong.run/user/bmallred/activity/a3bb81a4-4d49-4ad6-9176-27e70e1b8ae7): 4.05 miles, 00:09:39 average pace, 00:39:05 duration

#running

2022-06-29T12:28:47Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-29-08-28-47.fit](https://staystrong.run/user/bmallred/activity/68c86b54-8454-46a2-a1f1-2fb6035ccb39): 6.77 miles, 00:12:35 average pace, 01:25:09 duration

#running

2022-06-28T13:49:33Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-28-09-49-33.fit](https://staystrong.run/user/bmallred/activity/74d34c57-25fa-42a4-a5d4-b8adc3a0cca9): 5.67 miles, 00:11:56 average pace, 01:07:38 duration

#running

2022-06-25T09:35:01Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-25-05-35-01.fit](https://staystrong.run/user/bmallred/activity/092363d4-34de-420a-80b8-5bdbeebc4cc1): 10.00 miles, 00:12:21 average pace, 02:03:29 duration

#running

2022-06-24T12:13:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-24-08-13-22.fit](https://staystrong.run/user/bmallred/activity/ed00943f-62c7-434b-b117-71c99babde57): 3.60 miles, 00:11:49 average pace, 00:42:36 duration

#running

2022-06-23T19:33:49Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-23-15-33-49.fit](https://staystrong.run/user/bmallred/activity/08828499-e10b-43cc-a714-d5ffd9326f07): 4.16 miles, 00:11:42 average pace, 00:48:43 duration

#running

2022-06-22T20:05:44Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-22-16-05-44.fit](https://staystrong.run/user/bmallred/activity/888bf742-3243-44f2-b573-3d61f5cac4d6): 3.31 miles, 00:11:35 average pace, 00:38:20 duration

#running

2022-06-21T15:07:52Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-21-11-07-52.fit](https://staystrong.run/user/bmallred/activity/f8d607d6-c1dd-442d-b593-79b9da2a3433): 2.53 miles, 00:11:46 average pace, 00:29:44 duration

#running

2022-06-21T14:58:29Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-21-10-58-29.fit](https://staystrong.run/user/bmallred/activity/b7aa5f3c-c131-45da-b465-fe74b49b1e27): 0.75 miles, 00:09:59 average pace, 00:07:28 duration

#running

2022-06-20T15:14:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-20-11-14-22.fit](https://staystrong.run/user/bmallred/activity/8e81e2e1-b407-4f47-a103-731c7f2ef574): 3.40 miles, 00:11:37 average pace, 00:39:32 duration

#running

2022-06-19T08:38:21Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-19-04-38-21.fit](https://staystrong.run/user/bmallred/activity/d421988e-9c0c-4d57-b7bf-eaa2fd81f1bd): 9.35 miles, 00:13:28 average pace, 02:05:54 duration

#running

2022-06-16T21:34:58Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-16-17-34-58.fit](https://staystrong.run/user/bmallred/activity/7ab88592-bf7c-4b98-9d80-cc57dca74573): 3.17 miles, 00:11:16 average pace, 00:35:40 duration

#running

2022-06-16T20:33:12Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-16-16-33-12.fit](https://staystrong.run/user/bmallred/activity/32f2cb11-a012-4de9-96a0-9aa15145f2a5): 1.05 miles, 00:12:06 average pace, 00:12:41 duration

#running

2022-06-15T19:53:02Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-15-15-53-02.fit](https://staystrong.run/user/bmallred/activity/73f3091b-5fb9-4f2c-bfdc-cf8e1a9e0549): 4.71 miles, 00:11:39 average pace, 00:54:49 duration

#running

2022-06-14T17:34:19Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-14-13-34-19.fit](https://staystrong.run/user/bmallred/activity/e7e7be0f-39fd-4bf7-ba9f-232bac80073a): 3.59 miles, 00:11:58 average pace, 00:43:01 duration

#running

2022-06-11T14:05:10Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-11-10-05-10.fit](https://staystrong.run/user/bmallred/activity/e76594b0-a1e9-4d36-bd18-ae85033fa7ac): 4.48 miles, 00:09:38 average pace, 00:43:12 duration

#running

2022-06-09T08:33:40Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-09-04-33-40.fit](https://staystrong.run/user/bmallred/activity/458fd109-bc2e-42ba-9768-dfaeb0f94b4d): 4.03 miles, 00:09:44 average pace, 00:39:17 duration

#running

2022-06-08T12:59:01Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-08-08-59-01.fit](https://staystrong.run/user/bmallred/activity/5b949d9b-7589-4494-ac34-26739a90f77d): 4.78 miles, 00:10:24 average pace, 00:49:41 duration

#running

2022-06-08T12:44:20Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-08-08-44-20.fit](https://staystrong.run/user/bmallred/activity/96bc7075-4636-4eb8-9587-b3979c948697): 1.00 miles, 00:10:37 average pace, 00:10:36 duration

#running

2022-06-07T09:46:58Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-07-05-46-58.fit](https://staystrong.run/user/bmallred/activity/43dbb064-aebf-4331-b098-6e86f9feff6f): 4.00 miles, 00:09:24 average pace, 00:37:38 duration

#running

2022-06-04T08:46:25Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-04-04-46-25.fit](https://staystrong.run/user/bmallred/activity/92a9091f-7cde-4a99-a176-4804681f09bc): 10.05 miles, 00:11:03 average pace, 01:51:01 duration

#running

2022-06-03T12:18:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-03-08-18-22.fit](https://staystrong.run/user/bmallred/activity/e097049b-888e-474a-878c-c9f343a9982c): 2.51 miles, 00:14:22 average pace, 00:36:03 duration

#running

2022-06-02T09:16:19Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-02-05-16-19.fit](https://staystrong.run/user/bmallred/activity/56a27ebe-c3bc-4c91-9e80-7f567e8930b7): 6.05 miles, 00:10:44 average pace, 01:04:58 duration

#running

2022-06-01T07:50:55Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-06-01-03-50-55.fit](https://staystrong.run/user/bmallred/activity/7d143e4b-334b-4c9f-ae5a-3906d3269e12): 6.19 miles, 00:09:53 average pace, 01:01:11 duration

#running

2022-05-31T17:07:06Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-31-13-07-06.fit](https://staystrong.run/user/bmallred/activity/5a4a09e7-4a11-4399-8834-4afbd26a3bf8): 6.21 miles, 00:10:15 average pace, 01:03:38 duration

#running

2022-05-29T09:32:34Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-29-05-32-34.fit](https://staystrong.run/user/bmallred/activity/95eb0b4b-fd7c-45bf-8461-56e529f460d1): 14.00 miles, 00:11:12 average pace, 02:36:40 duration

#running

2022-05-28T09:44:14Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-28-05-44-14.fit](https://staystrong.run/user/bmallred/activity/e01b2f74-0217-46be-81cc-bd7abdda83b5): 3.12 miles, 00:08:51 average pace, 00:27:37 duration

#running

2022-05-27T21:06:37Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-27-17-06-37.fit](https://staystrong.run/user/bmallred/activity/29acffc3-d256-452d-984c-22ae5354897b): 4.45 miles, 00:09:25 average pace, 00:41:54 duration

#running

2022-05-26T12:57:30Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-26-08-57-30.fit](https://staystrong.run/user/bmallred/activity/7b3b52ae-23ed-4167-b007-6143a72bbb55): 6.01 miles, 00:10:07 average pace, 01:00:50 duration

#running

2022-05-24T09:19:24Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-24-05-19-24.fit](https://staystrong.run/user/bmallred/activity/f2ee9b93-491b-4de0-9d2f-a6a8fc778277): 5.01 miles, 00:09:52 average pace, 00:49:25 duration

#running

2022-05-22T09:16:31Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-22-05-16-31.fit](https://staystrong.run/user/bmallred/activity/1a56eb1d-4d74-4044-9819-8fc773e9d1ae): 10.42 miles, 00:11:06 average pace, 01:55:44 duration

#running

2022-05-21T13:57:16Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-21-09-57-16.fit](https://staystrong.run/user/bmallred/activity/7974f4a8-98fc-45be-85ad-f89ebe6459c2): 1.30 miles, 00:33:48 average pace, 00:43:54 duration

#running

2022-05-19T13:13:24Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-19-09-13-24.fit](https://staystrong.run/user/bmallred/activity/f9805b81-95e8-4e30-a2c0-122c4537ebbc): 3.95 miles, 00:10:41 average pace, 00:42:08 duration

#running

2022-05-18T15:22:05Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-18-11-22-05.fit](https://staystrong.run/user/bmallred/activity/d3875c95-00b1-44cb-b4f3-a79d9a0b9c00): 5.17 miles, 00:10:13 average pace, 00:52:51 duration

#running

2022-05-18T15:10:15Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-18-11-10-15.fit](https://staystrong.run/user/bmallred/activity/69e7e4db-12e5-47dc-8fb1-c98f0765a076): 1.00 miles, 00:10:31 average pace, 00:10:32 duration

#running

2022-05-17T16:23:22Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-17-12-23-22.fit](https://staystrong.run/user/bmallred/activity/15291237-841c-4f4b-beb2-9abf6482f22e): 0.88 miles, 00:09:46 average pace, 00:08:34 duration

#running

2022-05-17T09:06:56Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-17-05-06-56.fit](https://staystrong.run/user/bmallred/activity/e7b30b6c-8934-48b0-940e-b67684c8ba73): 5.00 miles, 00:09:44 average pace, 00:48:38 duration

#running

2022-05-15T09:59:03Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-15-05-59-03.fit](https://staystrong.run/user/bmallred/activity/8d0f7651-6b1d-415f-b397-b492b839eede): 12.51 miles, 00:11:00 average pace, 02:17:38 duration

#running

2022-05-15T09:59:02Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/7b745049-7306-4208-a80a-5ca21d70b4f3): 12.64 miles, 00:11:00 average pace, 02:19:06 duration
Long run
#running

2022-05-14T21:15:15Z ( bmallred@staystrong.run )
[user/bmallred/data/2022-05-14-17-15-15.fit](https://staystrong.run/user/bmallred/activity/549dda6b-d4f4-40a0-bc21-6165d223608f): 00:03:31 duration

#swimming

2022-05-11T12:54:45Z ( bmallred@staystrong.run )
[5k with Beth](https://staystrong.run/user/bmallred/activity/1bb3d350-fa72-4565-acda-975aee00a12f): 3.17 miles, 00:11:56 average pace, 00:37:50 duration
5k with Beth
#running

2022-05-08T14:05:03Z ( bmallred@staystrong.run )
[Fun run with family](https://staystrong.run/user/bmallred/activity/69d90042-fa78-4386-86b8-31f0f262685f): 2.62 miles, 00:14:02 average pace, 00:36:43 duration
Fun run with family
#running

2022-05-08T08:51:42Z ( bmallred@staystrong.run )
[Long run (shortened)](https://staystrong.run/user/bmallred/activity/720af7c2-86a6-4598-813e-06f2cfebfea8): 8.06 miles, 00:11:22 average pace, 01:31:39 duration
Long run (shortened)
#running

2022-05-01T09:44:52Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/ad3d4813-1c76-4c64-8119-c1752c333b78): 11.65 miles, 00:10:38 average pace, 02:03:59 duration
Long run
#running

2022-04-16T09:29:26Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/38cf525b-1137-4d6a-a094-898ab5e2dbf9): 12.03 miles, 00:11:32 average pace, 02:18:49 duration
Long run
#running

2022-04-10T09:27:01Z ( bmallred@staystrong.run )
[Long run (Little Dipper)](https://staystrong.run/user/bmallred/activity/f5ebff3e-fc33-4201-af27-52cfcc0d5bb6): 13.07 miles, 00:10:31 average pace, 02:17:31 duration
Long run (Little Dipper)
#running

2022-04-08T11:00:03Z ( bmallred@staystrong.run )
[Fun run (with Kelly)](https://staystrong.run/user/bmallred/activity/3963e67e-ed61-4da3-bd35-53ccb9a32c4a): 6.63 miles, 00:10:46 average pace, 01:11:18 duration
Fun run (with Kelly)
#running

2022-04-06T08:38:52Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/5669f16f-925b-4b43-a208-873b6dc12da9): 6.04 miles, 00:10:59 average pace, 01:06:21 duration
Recovery run
#running

2022-04-03T11:03:37Z ( bmallred@staystrong.run )
[Fun run (with Kelly)](https://staystrong.run/user/bmallred/activity/13a3bd7c-d62a-4ec2-95bd-ced92872af59): 4.71 miles, 00:10:21 average pace, 00:48:46 duration
Fun run (with Kelly)
#running

2022-04-02T06:23:05Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/527fd91f-5cce-4996-bd80-19464224d54b): 11.25 miles, 00:11:05 average pace, 02:04:45 duration
Long run
#running

2022-03-30T08:37:51Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/e256355c-a46b-4d50-8e47-2c83d6cb6002): 6.28 miles, 00:11:27 average pace, 01:11:49 duration
Recovery run
#running

2022-03-29T08:11:56Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/14cd87b0-ddeb-4595-8478-20e4f00fdd6d): 5.63 miles, 00:10:53 average pace, 01:01:17 duration
Long intervals
#running

2022-03-28T00:16:53Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/525695e6-ee20-4bb9-9f65-409b0ff52cb4): 9.27 miles, 00:11:15 average pace, 01:44:22 duration
Long run
#running

2022-03-20T11:37:10Z ( bmallred@staystrong.run )
[Shamrock Distance Classic 10k](https://staystrong.run/user/bmallred/activity/1bb962d6-c790-4aa9-8777-fee1bbba12cc): 6.41 miles, 00:09:21 average pace, 00:59:59 duration
Shamrock Distance Classic 10k
#running

2022-03-13T08:11:09Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/89ddcc4b-5255-429d-9836-34148b697822): 11.05 miles, 00:10:32 average pace, 01:56:24 duration
Long run
#running

2022-03-09T13:55:21Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/9e8294df-77fd-4fad-b0a7-6483836075eb): 6.12 miles, 00:11:28 average pace, 01:10:08 duration
Recovery run
#running

2022-03-05T10:18:10Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/1c6e2172-7a42-490f-9f4d-9b8325215af6): 11.66 miles, 00:11:20 average pace, 02:12:05 duration
Long run
#running

2022-02-26T09:47:05Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/5a8854e6-b6b4-40cf-8a6c-8b30cffd9d3a): 11.04 miles, 00:11:37 average pace, 02:08:17 duration
Long run
#running

2022-02-23T14:05:36Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/90fa6adc-8926-4dc8-bf15-af239e634975): 4.08 miles, 00:11:29 average pace, 00:46:51 duration
Recovery run
#running

2022-02-19T13:05:21Z ( bmallred@staystrong.run )
[what's your super power?!](https://staystrong.run/user/bmallred/activity/652e24ee-03e1-401e-ad03-ee64f094a293): 3.03 miles, 00:08:51 average pace, 00:26:51 duration
what's your super power?!
#running

2022-02-17T14:00:40Z ( bmallred@staystrong.run )
[Recovery run (with Beth)](https://staystrong.run/user/bmallred/activity/5e6e81f0-fdd7-4fd3-8a1e-1613c47a8e93): 3.17 miles, 00:12:52 average pace, 00:40:45 duration
Recovery run (with Beth)
#running

2022-02-16T17:47:15Z ( bmallred@staystrong.run )
[Tempo run](https://staystrong.run/user/bmallred/activity/7006fd9e-8698-4eac-95cd-8e0302584413): 3.03 miles, 00:10:05 average pace, 00:30:35 duration
Tempo run
#running

2022-02-12T09:23:31Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/93a34ecb-972f-45e5-8a2e-5c58c109df5b): 11.04 miles, 00:11:27 average pace, 02:06:19 duration
Long run
#running

2022-02-09T14:08:20Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/514877b8-434a-489b-8dc3-dc123b492ef6): 6.13 miles, 00:10:45 average pace, 01:05:53 duration
Recovery run
#running

2022-02-06T13:25:58Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/f18cd1c9-90b8-4d4d-bfa2-7e6724b029f4): 10.91 miles, 00:12:14 average pace, 02:13:26 duration
Long run
#running

2022-01-26T15:47:23Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/5bc7f77e-ba10-4ddc-9b91-844bcda924c6): 4.80 miles, 00:10:58 average pace, 00:52:40 duration
Recovery run
#running

2022-01-22T09:46:42Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/e8b5e13b-c8ec-44ca-bf45-0908cac23cea): 10.03 miles, 00:11:58 average pace, 02:00:08 duration
Long run
#running

2022-01-15T09:35:52Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/1c1b8b93-f218-43f7-a42f-a1f3d9e01f2f): 9.03 miles, 00:11:58 average pace, 01:48:01 duration
Long run
#running

2021-11-11T14:11:08Z ( bmallred@staystrong.run )
[Nov 11, 2021 09:11:08](https://staystrong.run/user/bmallred/activity/c27b79ce-fe7d-44e4-acf2-892f1fcab06c): 3.23 miles, 00:19:57 average pace, 01:04:22 duration

#running

2021-10-11T13:20:57Z ( bmallred@staystrong.run )
[Oct 11, 2021 09:20:55](https://staystrong.run/user/bmallred/activity/9de3bf5e-234c-4532-acbb-5801bf0dfa62): 3.26 miles, 00:12:51 average pace, 00:41:49 duration

#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/4c403803-0b56-406f-90c6-1a865368733c): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/93bff942-54c9-4ce7-8599-331d4f3e5223): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/6b0073c7-7223-48b5-989b-7f364aa35a96): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/20c782dd-e7c0-477d-bae6-687461eaff23): 00:00:00 duration
Long run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/349b67ce-420d-46cb-8fba-a05fd206b79a): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/216a9d00-697c-4ba4-9562-7e72a5de7560): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/8295e39c-73e5-4c29-943b-bf09d10e4a6d): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/49848bc8-41de-459f-88c5-4aa6e8bc944a): 00:00:00 duration
Long run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/bb03d485-f492-4a5f-85c7-d7172718eaef): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/7ecf7114-d8b5-41c2-9fd0-1562d9c92695): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/e959d9b8-3b3a-45d1-8043-ad6949c3dc32): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/7d383321-15a8-4176-bbf5-99c0bc2c5ca0): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/90e93c97-ca94-4eb5-a249-24aa92cf9671): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/05e33d1c-f18c-4748-ac91-8834087be775): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/86c10f1e-8490-45fb-bcc0-df4a877c4e55): 00:00:00 duration
Long run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/9715f970-ae9d-484c-8a05-3f0c98bff591): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/1399ef45-740b-4943-8129-afba05eddb82): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/b81f2a7e-f962-4416-b819-f9640ccd1c37): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/9fea0a2f-45b8-4e70-b5de-642b161a17a5): 00:00:00 duration
Long run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/1aa7cef3-d39f-4002-8053-95e00a0a83b4): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/28ebc568-165a-44c2-ab0c-c31c91633923): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/2a6092b7-e3ed-4e1c-bb78-c86fd4f73748): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/6fdb61b7-569b-4d6f-b094-1c718a339bcb): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/7886fd29-f7dd-4f12-93a3-8e73752f17e4): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals ](https://staystrong.run/user/bmallred/activity/db1ed976-f8d4-453d-b6bf-e942db3fde29): 00:00:00 duration
Short intervals 
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/aac76190-f178-49bf-ad1c-67fa41f96326): 00:00:00 duration
Long run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/f0a13091-a185-46f7-a591-42dae6e264b1): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/b4ebcaae-e880-4ca5-bfe9-8e9c22f5adf2): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/fc165a79-c8e0-4128-b499-ea327a46bdd4): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long interval](https://staystrong.run/user/bmallred/activity/b24a6088-2841-44a5-9d5a-13390519cb1f): 00:00:00 duration
Long interval
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/2690294a-3eac-458f-b150-983fabec30e8): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Feb 14, 2022 10:00:00](https://staystrong.run/user/bmallred/activity/bc3671cb-8167-48ce-ac52-78879221d6bf): 00:00:00 duration

#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Pacing strategies](https://staystrong.run/user/bmallred/activity/25b07f7f-e633-4efc-a5a9-f9cefb600bb5): 00:00:00 duration
Pacing strategies
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/6de106d2-11e4-4cd8-a980-1f862c5cafee): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/bd25d782-5670-4c56-bd6c-0d708474a08a): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/b596ed22-b943-47fa-ba41-10184e4c77be): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/c03a9950-5996-4b4c-9e29-ec1b543750d4): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals ](https://staystrong.run/user/bmallred/activity/4bc24260-46fa-4764-97c1-af9e1602c99b): 00:00:00 duration
Short intervals 
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/c710e556-65c6-41eb-8929-2cbc9bbfa276): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Pyramids](https://staystrong.run/user/bmallred/activity/4cce32c3-ec20-4057-9239-dfeac0ed58f1): 00:00:00 duration
Pyramids
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Pacing](https://staystrong.run/user/bmallred/activity/ac68449a-1cb2-4775-84da-75eb7609548e): 00:00:00 duration
Pacing
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Tempo run](https://staystrong.run/user/bmallred/activity/216ec7c2-1101-472b-9f5b-dd4d4e6e87a1): 00:00:00 duration
Tempo run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Tempo](https://staystrong.run/user/bmallred/activity/1f7a57d2-baa5-47c2-98f5-4a38746d2197): 00:00:00 duration
Tempo
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/6c59d272-a425-4951-b849-75296dce30fb): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Drunkish](https://staystrong.run/user/bmallred/activity/56310a76-8fe0-423c-ae48-b95028a8daed): 00:00:00 duration
Drunkish
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/7a237104-3ed6-4129-beb0-c450f9785a6e): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/fa0ab2e9-8e11-4008-bfbe-ef9d158fd456): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/7862815a-1c01-4145-9a4c-c229b7494fa3): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/245ea385-50eb-47ce-81bc-c71a4d042151): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/80db55d5-ce8a-4ca9-a11f-d020b71d43e6): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/5f3287f6-8f0c-445a-b5a0-d08bbddd63d9): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Tempo-ish](https://staystrong.run/user/bmallred/activity/353be6c8-8515-4f8e-b4b1-3adba855f839): 00:00:00 duration
Tempo-ish
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Quick run before GatorLand](https://staystrong.run/user/bmallred/activity/a11a9500-a027-48d7-adb3-88e0371569fa): 00:00:00 duration
Quick run before GatorLand
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Morning run](https://staystrong.run/user/bmallred/activity/8958a055-7e73-4936-943f-d9f9056cb3f4): 00:00:00 duration
Morning run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Apr 21, 2022 16:00:00](https://staystrong.run/user/bmallred/activity/1e2169c7-1793-4bde-bc73-71d11c24c259): 00:00:00 duration

#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Apr 23, 2022 15:00:00](https://staystrong.run/user/bmallred/activity/24a15654-89fe-4a8a-a2ce-deda94aa832d): 00:00:00 duration

#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long run](https://staystrong.run/user/bmallred/activity/90a60cde-9ded-4e75-9016-304372f9fbb0): 00:00:00 duration
Long run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/af3b71ec-3295-405e-8edb-86ada13e09fb): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Short intervals](https://staystrong.run/user/bmallred/activity/3cef1b59-2044-490a-b792-c25f00569b25): 00:00:00 duration
Short intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Long intervals](https://staystrong.run/user/bmallred/activity/b3b9b165-bb4d-4291-b819-4063819fd0c3): 00:00:00 duration
Long intervals
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Recovery run](https://staystrong.run/user/bmallred/activity/aa0b25cc-8d06-46c6-b550-96d95d86e991): 00:00:00 duration
Recovery run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Pyramids](https://staystrong.run/user/bmallred/activity/25b0eb00-f018-42bf-80a3-bb033130402b): 00:00:00 duration
Pyramids
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Easy run](https://staystrong.run/user/bmallred/activity/d087e933-1736-47b1-887b-472b51ed6e79): 00:00:00 duration
Easy run
#running

0001-01-01T00:00:00Z ( bmallred@staystrong.run )
[Tempo](https://staystrong.run/user/bmallred/activity/907e51ba-a336-40e0-9d67-c147f1a25cce): 00:00:00 duration
Tempo
#running