Speed only kills if you don't have it!

7 easy miles at 7:39 ave

3 easy miles

AM- First workout all summer!  Ran down to practice at Monarch.  I started with Rory and we went easy in back of the kids and worked our way to the front.  We went up the trail to 6400 and then split from the team and went down 13400 South.  I started Tempo at 13400 South and down to Monarch, Rory ran easy behind because he had just come off a workout with BYU.  I went 5:34 and 5:42.  Felt good about that, and only fading a bit, since I haven't done much this summer.  Cooled down to Rory and then ran home after pratctice.  7:19 ave for 8 miles.

PM- Ran the 4 mile Stampede course with the wheel, paint, and Rory nice and easy this afternoon.  Marked the course. 8:12 ave

Drove up Butterfield early before practice with Tim and Blake.  We did a workout that I wanted to do (mile, 2 mile, 3 mile tempo with 1 mile recoveries).  Mile was 5:19, 2 mile was 11:00, and 3 mile was 17:30.  I faded a little on the 3 mile, but it was all fitness.  Felt pretty good and the knee was fine while running.  Mile warm up and cooldown with the workout.  The did the recoveries with the other two, but ran by myself during the tempos.  Good runa dn a nice morning to do it.  I am sure I will be sore!  6:29 ave