AM - 16.25 Sullivan Tempo/Grass. Ran a few with Twix around the neighborhood and then went and got James and we headed down Hells Hole for a tempo. Did much better this week because James was there. Got off to a better start and then settled into 6:04 at both corners. Then coming up the Dam Rd. I could feel James not too far back, so that me pushing instead of relaxing. Got to the top with 6:11. Then down to 6:04 at the bridge and finished with 6:02. Would liked to have finished with a five in front, but it's coming - a 20+ second improvement over the last two weeks and the last two miles under 6:00 show progress, and that's all you can ask for - keep progressing. Then barefooting for practice and a long day of running club races followed by a big hike up Pine Valley on Browns Point Trail that took pretty much all day. (Barefoot '15 26.25)(Kinvara grey 49.25) RHR: 41 | 