Did the local Jr. High 5k with my son Nathaniel today. We warmed up for a mile and then ran the race in 25:55. I was proud of him. He never walked! And I didn't make him throw up this time. Then we came home and ran 2.1 more at 10:05 average for a total 10k for Nate today. His longest run ever. Then I took off and ran up to the mountain road about 400 foot climb at average 8:28. The next three miles were downhill so I put in some pace or faster than pace miles at 6:47, 6:59, and 6:55. I was gassed and generally tired from my long bike ride yesterday, but I jogged the next two and then ran mile 10 at 6:58. Then I did a cool down of .8 to make it an even 17. A good final run before the Ogden Marathon in two weeks. I did feel a few twinges from the hammy however. But I'm going to try to do the right things over the next two weeks so I have a good race. |