Up at Silver Falls State Park conference center for my family reunion. The state park had paved bike trails, so I did one for my steady state run. It was a hilly trail, making getting into a steady state more challenging. The first mile that I ran hard was a struggle, but then it got easier. 35 min steady state after 3 mile warm up and stretching (6:37, 6:43, 6:35, 6:17, 6:24, 6:29 pace for .39). 5.39 in 35:08, or 6:32 ave pace. 11.29 miles total in 1:21:55, or 7:15 ave pace. Hopped in the creek by our cabin afterward for some muscle help, it felt awesome. Later did a 9 mile hike with my kids, some nieces and nephews, my sister and brother in law, my brother, my cousin and Paul. There were 10 waterfalls on the hike, it was so beautiful. The kids only made it about 5 miles, and some adults peeled off early to get the kids back, but my oldest son did the whole hike. Ben is tough.
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