BC

Sunny nice day to get out for a long run.  From the house to SHP then to legacy and via 11th ave up city creek 1.5 miles then down memory grove to the college of massage for a rewarding rub down.

laps on the grass at SHP sloppy but t shirt and shorts weather today.

Took the kids to the pool so I swam laps for 30 minutes and then ran a mile on the indoor track there. 18 laps it is a small track and I ran bare footed.

Ran laps at the oval.

Flanigan circuit in the morning 2 sets, some plyometric box jumps 1 minutes X 3 with equal recovery, 3 sets of wall sits.

Afternoon ran 3.5 with EHS track

8.5 miles from capitol to U golf course and back via 11th Ave.

Laps at SHP on grass/mud

xcel

14 miles on JRT.  It was a beautiful day to run with friends.  Felt like I could have gone more but wanted to live by the 10% rule because of the piriformis, glute, hamstring trouble I'm having.  Need to find the cure.