Positive Running

Ran 22.2 miles in 3:00:52 (8:15/mile). Ran the first 15 miles with Joe along the north shore of the Arkansas River as an out and back from the Two Rivers Bridge parking lot.  Then ran 7 miles at an average pace of 7:49/mile, with a 0.2 mile cool-down.

Ran 11.5 miles on the TM in 91:12.  Started at an 8:27/mile pace for the first mile, then ramped to 8:00/mile until mile 6.  Ran miles 7 - 10.5 at a 7:30/mile pace.  Finished with a 0.2 mile cool-down.  Wesley ran very strong on another TM at the gym.

Ran 6.2 miles on the TM, including the last 1.2 miles at about a 7:08 pace when the tread rolled, caught the heel of my left shoe and I tripped face-first onto the tread.  My face looks worse than it feels.  But will rest a day and let my head heel before running again.

Ran 10 miles at noon with Wesley on a beautify day along the north side of the Arkansas River.  Neither Wesley or I wore our Garmins, but we think two or three of the miles may have been around 7:00/mile or a little faster.  Overall, our pace was in the low-7's, which was really strong for Wesley considering he ran very fast yesterday.

Also, I stayed up to watch the AMAZING Royals beat the Giants.  I lived in KC for three years and met my wife there.  Still go there 3-5 times per year.  It's long overdue for the Royals to shine!

Ran 12.5 miles in 103 minutes on the TM.  Just an easy run to recover from pushing fairly hard yesterday with Wesley.

Ran 15 miles in 118:25, followed by a 0.2 mile cool down, on the TM at LA Fitness.