Ran with a huge group in Lehi orchestrated by Kelli and Scott. Thank you so much Kelli and Scott for the effort it takes to coordinate, for the yummy treats, the water and gatorade. My family was thrilled with the extra muffins. We went north from a parking lot up the Jordon River Trail for 5 miles. Pretty hilly (rolling hills( and net uphill, Scott was kicking our trash up all the hills. He was the king of the hill for sure. After the turnaround and some water, we did 2 miles at tempo (5:59, 5:58, net downhill), then we were supposed to do two minutes rest, but TylerS and I turned to catch up Scott (not far behind us) and Kyle and JonA, so the rest was actually 3:27. Then 2 more miles tempo (6:04, 6:03, more rolling hills and tougher), and then we ran 48 minutes, but had a water break and two potty breaks in there, so I bet it was about an hour (I was following a Jack Daniel's workout that called for an hour of easy running between 2nd and 3rd tempo piece). At the 15 mile turn around I had 16.75, and JonA had set out water and we couldn't find it. We started our three mile tempo (s/b 6:05 pace, but it was a slight uphill so 6:10 is ok). My splits show how it went down (6:11 - ok, 6:21 - not so ok, 6:02 - that's better, 6:11 ave pace). So some weakness in the middle, and Tyler pulled away then. I closed the gap but never got to him in the last mile. We cheered Scott as he finished his 3 miles. He is a real trooper. Scott's prior long run was a 15 miler, probably without a tempo, so Tyler and I really worked him over today, but he was a good sport about it. Costco muffins and orange juice awaited us at the end. My legs are shot. The bad news is at the very beginning of the run my left knee popped, then it hurt for a little. That went away (I think) but below my knee is really sore and sometimes makes even walking painful post run. It feels muscular/tendon related, not in the knee. Good thing I have a dr. appt already scheduled for Monday. I think 90 mpw is my body's limit for now. This week felt good until today. I guess 20 milers will always make me feel like I am falling apart, esp if there's fast stuff in there. ave pace 7:39 ice bath, oh so cold weight 123
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