9/1
Ran a very early, swampy 1/2 this morning. I really thought the humid days were over but no. I finished again with fully soaking wet everything including squishy shoes ugh. I pulled off a decent time.
As the season changes my speed will increase.
I did some intervals in this run today. Taking it slower than amping up. I specifically ran as fast as I could up every hill which is a hoot at 5:45am 
9/2
Did an early AM strength session with a notable set of 80’s for 15 reps on flat. When I tell you that the last 2-3 reps were all out it would be an understatement! I followed that with 50’s until absolute failure.
Spent the rest of the day at the ocean with my family. My 6 year old had me in the ocean waves most of the day. That’s a recipe for great sleep!
9/3
Eartly AM recovery walk and natural movement throughout the day. Hit a PM strength session but feeling very tired from the long runs. So today would be considered a “back off” day which is essential sometimes!
9/4
“Short” recovery run 5 miles at a moderate pace. Again noting when you start to train and compound the training you body will send signals. if you ignore them, that’s when overtraining kicks in and “diminished return” on your training slowly creeps in.
I also did a PM strength session with some exercises I hadn’t paired together before:
Shrugs 190 x 17 (3 sets)
Dips 28 24 21 (3 sets)
Biceps pulldowns (3 sets to failure)
Iso pullup hold 45 seconds
Short stretching sequence
9/5
Did the wake and walk thing under the stars again. Super cool. Close to 7000 steps some pretty deep hills but didn’t break a sweat. Nice and chilly with the sun down and followed that with 60 minute Bikram yoga class in 110 degree heat.
Began to eat a bunch of quality carbs hitting around 200 on the day for 2 days. I genuinely hate this force feeding! But with no gas in the tank, the car stops.
