Ran the trails south of East Boulder Community Park with the team 20 min warm up, stretching, strides 2 min at 5:30 pace, 1 min jog, 3 min at 5:37 pace, 1 min jog, 2 min at 5:39 pace 2 min jog 4X30 seconds at 4:48-5:23 pace w/ 1 min jog between each 2 min jog 4 min at 5:37 pace, 2 min jog, 5 min at 5:30 pace, 2 min jog, 4 min at 5:28 pace 2 min jog 4X1 min at 5:20, 5:17, 5:19, and final push at 4:48 pace (pushed hard to stay with Colleen on the last one) with 1 min jog between each 10 minute cool down Garmin said 10.75 miles in 7:17 pace I guzzled at least 40 ounces of liquid when I got to my car. It was hot and I was THIRSTY! My right foot/lower leg is still feeling tight. It was super stiff this morning before I started running. I did lots of stretches and warm up ankle rolls and that seemed to get it moving. Had ART done on it yesterday and Richey said that my extensor digitorum longus is the culprit. I'll go back in for more ART on Friday. He also said he'd look into some good exercises for me to strengthen my shoulder. He defined me as a "chronic shoulder dislocator." Sounds defective. | 