Good long run today. We met at my house and did the parkway loop with a little extra added on. The first 4 miles were smooth and slow between 8:10-7:40 min miles. Then Steve took off at around 6:20 pace and at first I just let him go but after a mile or so I started to at least match his pace. So we did that until mile 10. Then (out on the overpass by Sunriver) Steve stopped and we all got back together. We hit the river trail and headed up to the DC. Up the trail was still under 6:20 pace but it felt comfortable. Then from the DC back to my house out around the Knolls it's like 6.1 miles so I decided to try and hold sub 6 min pace back. I did and it felt good... I mean hard but very doable. Not bad at the end of a long run in my current shape. Ended the run with a 6:46 min mile avg. Good run and a pretty solid week with not running on Monday. | 