NoSlo

9 miles at track -- averaged about 8 minute miles.

Last miles did 'pick-ups' for a mile - 7 sets.

9 miles - Conoco Loop

Ran first 7 miles15: at approximately 7:00 minute miles...slowed down the last two and ran 14:30.

6 miles on treadmill - had to head out early. 

2 miles at 7.5

2 miles at 7.6 mph

2 miles at 7.7 mph

12 miles - Oxford Road Loop -

Out in 45:50

Back in 45:40

5 miles on the treadmill. Slow run. - about 8:50/mile

20 miles at the track with the dogs.  Decided to run here since we will be gone most of the evening (to get them some run time).

Run was just ok...not good...not bad...not fast...not too slow.