Long May You Run

7.27 miles behind the Capitol and along 11th ave.  Still vey hot, 95°  ave about 9:15 min per mile

4.65 miles am  38:14  ave 8:13

6.65 miles pm 54:52  ave 8:15 

4.65 miles am 39:17  ave 8:27  also ran 15 flights of stairs at the end of the run.

7.65 miles pm 1:07:57 ave 8:59  probably ran this a little faster by 2-3 minutes, had watch trouble.  The stair run in the morning really killed my legs, I struggled during the pm run, I guess that means the stairs are a good workout? 

10 miles Liberty park.  1:30.16  this was a difficult run, very tired, heavy legs.  Still hot outside.  9:02 ave

13.22 miles Murray Park.  Stopped after 3.72 miles for a bathroom break then continued.  9:06 ave.  Did not feel very strong.  2:00.12

10 miles out and back from home.  1:19.51  ave 7:59   This was a good run.  I was hoping I could do this run, 10 miles a marathon goal pace.  It was an overcast day, probably 80's, this had to have made a big difference.  I'm getting sick of running in the 90's.  I felt fast and strong today, haven't felt this way for a while.