This is another attempt to catch up on three weeks of running in a single post. Week 12 was a rest week. I didn't run very much, but did it on dirt, with hills and friends. On Sunday we went to Red Mountain Open Space, crossed over into Wyoming for a few miles, and saw a large flock of Mountain Bluebirds.
4 hours running
2,156 ft D+
In week 13 I bumped up my volume and intensity of running. I spent some time at the weight rack at my local gym, tried hard to pick up my knees and run better, and got some hills on Friday, Saturday, and Sunday.
8 hours, 20 minutes running
4,058 ft D+
Week 14 was complicated by heavy snow and brutal wind, but I got to the gym for some lifting and yoga, and did back-to-back hilly long runs on the weekend.
7 hours, 52 minutes running
5,522 ft D+
A few weeks of paying attention to running better seems to be paying off. I'm finding it easier to not shuffle and my knees feels fine despite the increase in workload.