Catch me if you can

6 very slow recovery miles from home down to the trail and back. Average pace 11:35.

Met Cheris and Peggy at O'Roi Hardy for speed work.  My legs were still too fatigued from the race.  Warmed up for 2.3 miles.  I attemped to do 12x400, but decided to bag it after 5 attempts of not hitting my paces.  

1. 7:32

2. 7:08

3. 7:34

4. 7:36

5. 7:59

Treadmill at work.  2 miles wu, 12x 90 seconds fast and 60 seconds off.  2 miles cd. Fast pace was 7:00 mm.

Easy miles on the treadmill at work.  I was going to ride the bike, but decided at the last minute to run since I wouldn't have much time tomorrow.  Pace was around 9:40 with a 1% incline.

PC meeting at work.  I ran on the treadmill at work at 5:30am.  1 mile warm up, 2 miles at 8:00 and 1 mile at 7:50.

7 easy miles from home.  Average pace 9:49.

I met Cheris and Peggy at the Riverfront Front park at 5:30. We ran 3 miles and then picked up Michelle and Becky for another 10. The last 1/2 mile I started getting a really bad side stitch.  I stopped my watch and walked back to my car.  It was a good run.  Average pace 8:57.