Positive Running

Ran 10.5 easy miles in 86 mins, with a .2 mile walking warm-up and a .3 mile walking cool-down.  Still feelng the effects of over-heating from running out a Lake Winona yesterday.

Ran 8.1 miles on the TM, with the last 6-miles in 43:10 (7:10/mile).  Finished with a .2 mile cool down.

Ran 7.2 miles on the TM easy, with 1 mile at a 3% upward incline.

Ran 10 miles on the TM in 79:30, followed by a 0.2-mile cool-down.

Ran 30.3 miles in 5:36 (11:06/mile) with Cliff near Lake Winona west of Little Rock.  Ran three loops of the "corkscrew", which is a route on forest service roads with some pretty serious hills.  It was a cool for August morning with temps in the mid-60s to start the run.  Wesley ran with us for the first 20+ miles (two loops), which we finished in approximately 3:40.

Overall, we ran 11 miles under 10 min/mile.  The sun came out during the third loop and that slowed us down a little. But fortunately, the about 70% of the third loop had some shade.

It was great to run with Wesley, who is running strong and is ready for his 100 mile run next week.  After Wesley left, Cliff and I both said we hope Wesley has a chance to join us in a couple more runs maybe in September.  Cliff and I ran the last mile at a 9:08 pace and felt like we could have run another loop, but it would have been ugly slow.