I met the group at Bingham. After the warm up, we did our speed work in neighborhoods West and North of the school. We did 4x400, 2x800, and 2x1000's with recovery between. Then a cool down. Avg pace 8:45.
My plan was 16 miles with 12 miles at marathon pace. I was on my own today. I started at O Roi Hardy park. I ran an easy 3 miles North on the trail until 10600. I turned around and started the marathon paced run. I ran at the way to 14400 and turned around. The trail is under water at 12600, so on the way back I run up by the pool and up to 1300 w. and back to trail until I hit 15 miles. Then I cooled down for 1 mile. Avg pace for the easy miles 9:30. Avg pace for the 12 marathon pace miles 7:56. It was a little harder than I was hoping it would be, but I'm glad it's done.
