I slept in this morning and didn't get out until after 7 but I headed out to Osborns and then hooked up with Tom and ran a few with him and had a nice chat and then I headed back towards the house. The pace on the way out to Osborns was up beat sub 8:30 and then Tom was taking it easy so I just cruised around the riverbottoms for awhile and it felt good. Then I got a drink at Osborns and then headed for home the pace was upbeat on the way back except I hit some head wind that slowed me down on a few of the miles. When I got to mile 11 I told myself that if I could average under an 8:30 mile for the last 4 miles then I can fore go the Elliptical, so here we go; 11-8:21, 12-8:33 lost it just a titch here, 13-8:23, 14-8:10. I was tired on that last one but gave it all I had to the end, and finished pretty strong with tired legs and with still trying to get my speed back, but I'm happy with the effort. Average pace 8:35 and my average HR at 147, total time was 2:00:25. It was fun running with Tom it made those middle miles go by fast, I still have a long way to go I'm about a minute slower than I want to be for tempo pace so I need to work on that, but I feel I'm on the right track. See ya Monday.
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