Master runner

post church solo run at earlywine. ran most of it on grass and did a pick up lap after i saw some lightning and decided to caller quits. last lap on trail ran at 5:36 pace for 1.5 miles

met jake and eric on the river did a nice 2x 3 mile workout with jake. eric did his own thing but was still out there. we did 2 mile w/u and 2 mile c/d with a 1 mile break between roughly on the repeats. cooler temps really make it nice.

11 on the river with eric. felt good feet wise.. i'm gett'n there.

1/4 mile repeats with 100m recovery X 15  

1 mile of running straights and recover corners

3 mile warm up.

1.5 cool down

met eric at rankin track rained a little muggy and humid but really nice for mid july temps

Did a pre run on the 10k course for race Sat. looks hilly and hot.

Wasn't sure to expect with a 10k this time of the yr. I thought I would do a little better but guess i've got some serious work to do. 

We took off with the 5k and the dude that beat me went out pretty hard the first part with the 5ker's thinking they were 10kers well the gap he make he maintained though out the  race. I didn't have the fight or will to surge to try and catch him..was content with the 2nd place $$ of 150 bucks.  The course was rolling hills out and back. I went out with a younger dude till about the first mile and dropped him on the first good roller and solo'ed it the rest of the way.. my leggs seem to be stuck in about 5:40's and didn't wanna come out. Ran my first mile at 5:15 pace and knew after the first roller that wasn't happening. 

Not a lot of folks showed up for this race and it was a good well run race.