Believe to Achieve

4 warm up.  33.5 min  home tm. 7 miles speed.  31 min 4 miles.  7:45 avg.  15 min at 7:13 avg.  6.5 min at 6:58 avg. 7 miles in 52:29.  11 total 

8:57 avg ten miles. 4.5 with Brooke Christensen.  Another loop by myself. 1:29:30.  

Worked scn with patty. 

615 am awoke.   Kim summer Jane Melanie and  carley doing 7.5 miles up like I did Saturday.  I had a sore trigger point in shoulder. Right.  And felt other numbness tingling same sensations so sat there in bed.  Texted Kim not coming but may show up at fork of af canyon to run down with them.  Well I got dressed and up the canyon and started my watch at 7:06:48 am.   They were supposed to start at 630.   Jane thinks they started at 650 am.  Chatting in car.  I caught up to them at TIBBLE FORK!! At first potty. Almost second.  So stopped for first time at top except brief potty less than 30 seconds at 0.9 miles.  Then decided to get to 7.5 miles like them as they left me behind and I went up past second potty and on to the dirt road a tenth a mile and turned around.  Kim said they probs still be talking there but they were not so I continued on down and caught up to them at their break at the fork.  Barely had time to swig some water (first water whole run).  And they were off.  I left 15 seconds after them.  But caught to summer and carley.  Angie and Jenny and Chandi were there.   They parked at fork and ran up. We took the camp ground road down for a mile and it was sooo pretty.  The road was being worked on which is why we went that route.  Totally worth it.  Stopped at caves for water and 1/4 fruit leather of janes.  Then headed out quickly for our last 2.5 miles.  Stopped again with mile to go for their shirts.  Total stopping time 7.5-8 min.  Which is great!  Paces faster than Saturday all around.  Each mile.  9:18 avg to top at 7.5 miles.  Last sat avg 9:40.  9:13/9:43/9:47/9:39/8:45/8:59/9:21/8:46/7:50/7:41/7:33/7:17/6:55/6:45/6:55. 8:20 avg.  today.  last sat was 8:34 avg.  

7 easy up 1100 to canyon to Brookes c then around our loop.  She could not join me.  Family yard work.  9 avg.  

Work scn with Brooke in back.  Busy team. Three.  Dc one baby gain another.