Master runner

ran all over nichols hills with jake, connor, ian, katie, marylon and little matthew. watched the start of the run lucky 5k. look like pillow and his dead coyote team were ruling it.

nice run with some good friends....i had to bail early and do some plumbing work for my mom.

Solo PF - 10    5 mile out and back..cold N wind felt good other than that.  Did 8X 10sec pickups on the way back. Saw Danny heading out as I was going in.. May try and sneak in another run in this evening.

had a really good speed  workout on the track..the workout was supposed to be 5 x 1mile with 800 rest. i have been doing these at a slower pace 5:36- 5:26 pace with a 1/4 mile rest and was slated to pick it up a bit today and run 5:12ish man now i know i know why i needed the 800 rest and found out the hard way..

Did  a 2 mile warm-up with form drills.

then ran them with Daniel Stone he was out in front of me for the most part of them. I hit  5:14, 5:02, 5:22 with a 1/4 mile rest...after the 5:22 i decided to use the extra lap cause i needed it. last 2 I hit 5:10, 5:24...then we ended up doin 4 x 400 and rested till 2 min from the time we started hit them at 1:06, 1:10, 1:12, 1:12

Did a little over 1.5 cool down 

Solo PF- 8 ...beautiful day.

Ran with dashers 4.5 around earlywine track...Last practice for the kiddos till Earlywine Dash in 2 wks

Planned 10 mile tempo turned into 8 mile tempo..Was supposed to go marathon pace but because of the wind, heat and lack of water in my body i decided to shutter down at 8 miles...

was ahead of pace up to this point.

We had a nice crew starting out, felt like i was a part of a running school.  

Got home and had dropped to a record low weight 131 

Tempo 

got in 8 miler at work with Big Slim Jim...PF......................windy

Met Daniel, Chris, Kasey, and Jack at the Mt. Bike trails and we took off running a bit on the trails..got in about 3.5 and had to bail cause Daniels foot was bothering him on all the turns and what not. 

We took off on the N. side of Draper and Chris and Jack turned back after about 1.5 miles Kasey, Daniel and I proceeded down the hilly 3 miles  and turned down back S towards the 1st water stop i set up...from there Kasey turned back and Daniel and I headed down the Hilly dirt roads, made big dirt road run from mile 7.5 to 17.5ish and then back on the road we came out on..Daniel hit a mileage PR with 21 today. We were only supposed to go 20 but anyone that runs with me finds out you might go a little farther...Heck your already out there might as well get another mile.

21.34 Long run