This was supposed to 9 ez miles. It was neither.  Decided to do some trail running. Started at a section that I had never done off of highway C in Ottawa.  This was about a mile north of the Scuppernung trails.  At about .85 I stumbled upon the Pinewood campground.  Only one problem, I actually stumbled...and fell.  Was looking ahead too far and missed 'that' rock. Scraped my hand and was bleeding a little.  After I brushed myself off I took a wrong turn and ran right through someone's campsite (oops) Another 1/2 mile later, I realized I would be going through the steep, switchback section that Dave had taken me through earlier this summer.  This was part of the Kettle 100 (very cruel to make that section part of a 100 miler). Part of this my mile average was 13:14 (and I had to work for that!) I stopped at the trail head to refill my bottles because I had only brought two.  I crossed over hwy ZZ for about 3/4 of mile, before I turned around to do it all over again.  Challenge run that left me scraped, covered in dirt and sweat and with a big smile on my face.

rest day, except for some yard work

Just to answer my own question: yes, I am baaaack! :)  PR by over a 1:30.  Felt great throughout and finished strong.  Very pleased. more details later.

Well I am racing tomorrow and I am excited.  First time I have raced since June and first time I have really raced in about 15 months. I am shooting for a PR (sub 1:44) I am not at my most fresh being in the middle of marathon training, but I do feel strong and confident and it is nice to at least feel that a PR is a possiblity. This is not my 'A' race, but it is my first chance to see if I am, indeed, back. Maybe an ez couple of miles today to shake things out a bit.

Working from home today so I decided to sneak out before it got too hot.  Started rusty but felt good after 1st mile.  This puts me over 180 miles for month which officially makes this highest run volume month ever (that record should stand for less than 30 days.)

ez effort git-r-done 10 miler.  Negative split by 15 seconds.  I guess you call that a steady effort.  Body feels pretty good with all these miles, but my feet are getting a little sore.

Track session that was on track and on over on hill repeats hills.  2 mile repeats felt good.  Bit of confidence boost for the weekend.