Speed only kills if you don't have it!

Legs are stiff and knee is way stiff!  I got up at 5:00am and headed to Mona.  Picked up Dad, Mom, and Josiah and heade up to Bear Canyon, Mom drove my car home.  I started at 8:55 pace with Dad and Josiah took off.  The next 3 miles got quicker, but I stayed with Dad still.  stopped at 4 to go potty and caught Dad at the drink pant.  Then I took off a bit and started going sub 7:00s to Nephi.  In Nephi got a drink at the par and hit the north headwind going back to Mona.  Felt ok considering being stiff and having a messed up knee.  Finally saw Josiah by the wrecking yard and didn't catch him until after Burraston's hill.  Stayed just under 8:00 pace going up and into the wind.  Finished the run and then did an extra mile around town.  2:28:45 for the run, 7:26 ave

Josiah ran well, but opposite of me, he went fast and then died off.  Dad did well too.

Ran 2 miles before marking the course and getting the kids on the hill.  Ran two more miles after practice.  8:28 pace

4 miles progression run up the trail and back to Monarch on Mirabella and 13400 S.  29:12, 6:06 last mile

Started up Butterfiled with Tim and Thompson.  I left them after the canyon and ran down Main, over passed the HS down through Day Break, over to 11800 S on 4000 W to the church on 2700 W and 11800 S,  added a mile down 2700 W to 11400 S and back.  6:50 ave.