Speed only kills if you don't have it!

Ran another long run today, and wasn't sure if I could do 10 miles but didn't want to go less than 7.  Went out the same way as Saturday, but I went easier and extended out to Alost Main on 6400 W.  Came back the same way until the end and cut down Mount Ogden to finish.  7:24 ave with last 3 under 7 and a 6:22 last mile.  Off to Aggie XC Camp now.

# miles from Willow Park in Logan out on the Planet Walk with the girls and back to the pool.  Warn afternoon after the rain.  My knee has been so stiff today, but once I got going the run seemed to loosen it up.  7:36 ave

ran up Logan Canyon first mile slow with Line (like 9:10 pace) and then after he stopped at the Nture Center I went up to 2nd Dam.  I forget how much I love running in that canyon, brought back some good memories from the college days!  Ran into Jordan and Dillon on the way back and finished with them.  Good thing those boys were going easy so I could keep up.  7:39 ave

I ran down out of Butterfield with Greg this morning.  The knee is still stiff and the first mile was no fun, but then it got better.  Had a good run and conversation.  The calves were getting tight out of the canyon, I am just not used to it yet, but we finished decent.  Had to stop and stretch the calves out real quick twice.  It was hot this morning too!  First and last mile were 7:05 each and all the others were sub 7:00.  1:08:10 for the run and 6:48 ave.

I needed this run, even though it hammered me.