Met with Melody and Julie at vintange. We warmed up 4 miles up the canyon and turned and did a 4 mile tempo at about 1/2 marathon pace. I felt all right, could still feel saturday's workout in my legs but not bad. Goal was to say under 7's. 1-6:47 2-6:54 3-6:57 Julie and Melody stopped at this mile, I went on and they decided that after a little break they could keep up with me. 4-6:50 27:36/6:52 Was happy about this, still have a lot of work to do but it is a good start. cooled down 2 miles and got in the river. Got new shoes and they felt so good:) Abs/back
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