Four Mile Creek trail in Boulder with Running Republic. 20 minute warm up, stretching, 4X25 sec. strides 15 minute steady tempo at 6:20 pace (some gradual hills) 3 minute recovery 4X6 minute intervals with 3 minutes of jogging in between. Intervals were at 6:11, 6:04, 6:06, and 5:47 pace over rolling trails. 15 minute cool down Great workout today! I felt a little bit tired and my right achilles was still a little bit tight, but I really enjoyed the beautiful weather and good company. After running I stopped at Safeway to get some groceries and came home to make a big pot of chili to simmer all afternoon. Then I cleaned the house and Aaron and I and the kids met our good friends (with 5 kids between the ages of 3-9) at a big indoor pool with slides and a lazy river and fun kids area. We all came back to our house afterwards for chili, bread, watermelon, and cookies. Adults played Hearts while kids watched They Might Be Giants, Here Comes Science and played in the basement. Now they've gone home to bed and our kids are sleeping soundly too. What a fun day!
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