Started out early this morning with a friend who is just getting into running. He is a pretty fit guy, my full time ski partner, cycling buddy and close friend since we were like 7 yrs old. He is about as close to a brother as it gets, so given our history I wansn't sure what to expect as things with best freinds and brothers can get pretty competitive.
Right off the bat I could tell competiveness would not be an issue as he seemed content to run his comfortable pace and enjoy the run. We started at 27th street and headed north on the BST across 12th street and beyond. I was running really easy and doing some out and backs to keep him close as he would fall a bit behind on the hills. We had a blast, and it was fun to give him the tour of an area where I spend so much time.
My olny moderate miles were the couple catching back up to him as he turned around about 1/2 mile before me, giving him a mile or so head start. He rocked it! ran every hill, even the dierect climb out or Rainbow back up to the south bench and he ended up with about 11.5 miles. My extra running put me just over 13 miles. He's pretty psyched to keep running so I'm sure the competitive runs will happen soon enough.
I got home, changed clothes, drove a couple of blocks to my son's soccer game, drove home after, put the running clothes back on and went out for another easy paced 6.5 on the south BST.
Not feeling 100% yet, heel is still sore at times, but overall improvement, hip/quad/glute thing is still a little naggy but improving as well. Rolling with a baseball on the quad/upper glute helps huge, working the trigger spot at the top/outside of my calf helps the heel.
19.5 miles, easy pace, 2600 vert.
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