Ran with George and Danny in the morning. We went on the trails. Danny had served a mission in Russia, so I figure he could use some Russian instruction while we run to keep his Russian up. Right in the middle of that instruction I was so engrossed in explaining the intricacies of the Russian usage that I was not paying attention to the footing, and naturally took a spill. This is not the first time, so thanks to the wealth of my falling experience I got away with just small scrapes on the hands and one on the left knee. Dropped George and Danny off, and ran some more along the Slate Canyon Loop. With a quarter to go I noticed that if I ran 1:29 I would get 15:00. While in the middle of that quarter, I realized that this would put me whole 50 seconds behind Stuart's record. I was feeling good, still had some miles to go, and remembered my easy pace splits in the early part of the loop, so I figured I'd just keep going at a tempo pace until my time for the loop becomes faster than Stuart's record. This gave me a mile in 5:43 (with the first quarter uphill in 1:29), and the loop time of 13:57. In the process I realized that Stuart's record is pretty good - it took some hard work to catch it. Ran some more with the kids. Then in the evening Benjamin wanted to do sprints, so we went to our magic hill. This gave me my goal of 15 miles for the day (a bit more, actually). Did bench press, narrow grip, 3 sets of 3 with 100 pounds. | 