"I don't really need a duck"

Noon - 7 miles on the Parkway during lunch - 47:55 - Nice out.

5:15 am - 10 miles with George and Dave.

6:45 am - 12 miles to work 1:29:39 - I was tired and really didn't want to do this.

5:15 pm - 2 miles to trax - 14:20 - still tired but I got to get home somehow.

5:45 pm - 2.5 more in 18:20 

5:15 - Shaggy Mountain loop with the crew. 

4:00 pm - 8.2 miles - 1:00:18 on the Shaggy Mountain Loop (almost broke an hour).  Ended up with an afternoon run and didn't want to deal with traffic.

7:30 am - 20 miles with Sasha, Collin and Steve Ashbaker.  I was somewhat nervous about this run since I was feeling under the weather (chest cold) and wasn't certain how I would fair.  The plan was to go 12 easy - 2 miles with Sasha's kids then 9 miles up to South Fork and 1 easy down - then 4 at 6:20 pace and the last 4 at whatever I could muster.  At the turn-around in South fork I just sort of started letting the downhill take me and gaped the guys with a 6:38.  I followed that up with a 6:23, 6:15, 6;16, and 6:09 which all felt very under control until about the last quarter of the 6:09 and I could really feel my body starting to work.  Shortly after the 6:09 my body said it was done, the guys caught me and Sasha told me to try to hang on but all I could muster was a 6:56 and then it really went south from there.  I don't have splits but there was walking involved (my back was sore, my neck was sore, my legs were tired and my breathing still high).  Had I not been sick I think I could have really nailed this workout.  Better now than two week from now.