Thursday, December 31, 2009

New Years Eve - Toast Run

Today was our traditional New Years Eve Toast Run. We meet at the Y and do our usual Duck Pond run, only instead of walking the pond we run to the picnic area at the end of the park and Dave Caprera has a new years eve lunch and champagne toast ready for us. This is a tradition that goes back about 10 years, used to be just a toast, but a few years ago Dave started cooking lunch, usually something with a Gourmet Flair. We invite all the runners and Friends in and out of the group, previous runners, everyone is welcome.

Only 8 of us ran from the Y, in fact more people drove that ran from the Y this year. In the past we had as many as 20 runners from the Y to the Park. This year we had 17 total at the park, an off year.

It was a nice day, 40's and sun, better than predicted. Jill joined us from the Y along with the regulars, Andre, Craig C, Craig M, Tom and myself. Jill brought her camera and got this picture of us running up (east) on 16th.

Notice how Craig is boxing me out with his elbows? Does that all the time, now I have proof. :) Thanks for bringing the camera and the pictures Jill.

We did the usual run to the park, Jay met us part way, Scott had gone earlier. We met up with the group, some had run a bit in the park, some were in street clothes. When we got there Dave had beef bourguignon and Champagne waiting. 19 total. Pete C brought his wife and daughter.

Here's a picture of Dave making his annual Toast and Speech as we look on, his daughter Lisa made the Beef bourguignon, you can see it on the grill there. Thanks to her, it was delicious Compliments to the Chef!

So after the toast, we ate and drank a glass of Champagne and took this group picture.

After that, the group headed back to the Y, well part of them took off without telling the rest.
We ran back easy, it was such a nice day. A little slick running in spots.

Thanks to Dave for doing this again and for everyone that showed up. It's great to have such good running friends and comrades.

5 Miles 45 Minutes, lots of fun.

Tuesday, December 29, 2009

CC Path - 6 Miles

Ran the Cherry Creek Path bike route, 6 miles today.

Matt, Craig C and Alicia ran with me.

The footing was worse today, it was about the same temperature but no sun.
The roads between Cheesman and the Bike Path were really bad, we ran on the sidewalk mainly. Sketchy running in spots. The Bike Path was mostly clear except for the shadows around the bridges and trees.

Matt and Craig got ahead of us a bit and then took the short way back around 11th. We caught up to them but decided to go the 6. Good pace given the conditions.

I ran my 1600th mile at 8th and Franklin today. I'm a ways off my goal of 2000 miles with 2 days left. :)

Rest day tomorrow, yoga and maybe some weights.

6 Miles 47:43.

Monday, December 28, 2009

Wash Park 7

Ran the Wash Park 7 Mile route today with the group. Sunny with the temp around 30 at lunch. Surprisingly had a big group for the Monday after Christmas. 7 of us.

Downtown got less snow than out in the burbs, but it was still icy on side streets, in the parks and on some sidewalks and drives.

Dave and Scott went around Cheesman.

The rest of us 7 went to Wash Park. We started out easy due to the footing, but picked it up as we went. With Matt leading the charge most of the way. We ran out in 30 minutes (slow but due to conditions a decent pace). Ran back at 26 which was fast. Bob and Matt broke from the Pack. Jay decided to chase them down (like last week) so I hung with Jay. Andre right behind us. We caught them at 8th and then ran together a bit, till Matt and Jay broke away at Cheesman. I stayed with them, we were together again to Colfax and then Matt surged ahead. Jay and I were behind him a bit with Andre and Bob right behind us. We were going pretty fast down 16th, running in the road and some sidewalk. Too fast in places. I kept thinking about taking a bad step or tweaking my knee or ankle and what a setback that would be 16 weeks before Boston (yes 16 weeks from today). We all finished within a few seconds at the end. Now that it was over and we all "survived", great run!

I told the guys, it was 16 weeks to Boston, they asked if it was my first day of training. I said no, I'm on a 15 week plan. I said ask me next week and I'll be on a 14 week plan. :)

Craig C and Tom ran the route but were smart and ran a steady pace out and back.
I was surprised by Jay's endurance. He hasn't been running regular and not much with the group but he was strong the whole 7 miles. I thought he might fade but he finished strong.

7 Miles 56:42

Sunday, December 27, 2009

10 Mile Long Run with Zach

Zach and I did a 10 mile long run today. Part of his half marathon training and a good fitness run for me. I was trying to decide between 10 miles on the treadmill at the rec center together or running outside with all the snow pack, powder and ice. I decided to get him some yak Trax and we'd run outside together, an out and back to Cherry Creek Park. We had about 8 inches over a 3 day period with little melting between.

We started from the house and ran with the yak trax on the snow packed road, they did great. We got on the sidewalk which had been plowed but was not clear and dry and then headed to the park via the old library. That stretch between Orchard and the Library was tough running, deep snow about 8 inches and not a lot of it packed down, light traffic, so we slowed down and it was endurance over pace. Once we got on the path it was better, and then there was a kid that made a nice shovel path from the apartments all the way to the park entrance which made for mostly smooth running. Thanks shovel kid whoever you are.

Once in the park it was packed down, but not smooth. We stayed on the path through the bridge and then toward the marina. At about 3 1/2 miles a truck plow passed us going the other way plowing the path. That removed most of the snow. We kept the trax on. When we got across the road, the path was deep with snow and not very runnable, so we switched to the snow packed road, which was really good running with the yak trax. We had a good pace going as we made our way up the road uphill the last 1/2 mile to the 5 mile turn around point.

We stopped for water and gu, Zach was doing great. Sun was shining, great view of the mountains and the park.

When we headed back, it was so nice running on the road, I told him we should take Jordan road back to the Path. Just before we got to the Road my Garmin flaked out on me. Started beeping and flashing screens and I could not get back to the stop watch screen. After a few minutes it finally responded. I am not sure what happened. So we ran back Jordan Road to the path. Since this cuts the route some, we did an extra out and back on the west side of the road before we got back on the path, a bit too much out because we ended up at 10.1 instead of 10.

When we got back to the path, the plow had been through about 30 minutes ago so it was drying out. We took off the yak trax and secured them (me to my belt, Zach on his elbows) and ran without. We got our pace back down to an 8 minute mile through to the end of the park. We had a bout 2 miles to go, we ran on the shovel kids snow pack without trax, then we had a bout a 1/2 mile of powder, where we toughed it out without yak trax. That was a tough stretch and we really slowed down, but again good endurance.

The last mile we ran on the road then on the sidewalk on the sunny side which was dry back to the house. Zach had a really nice kick at the end and I kicked a bit but let him go. He did great. It was a fun father son run in the Colorado Sun with Snow all around.

10.1 Miles in 1:33:31. A 9:14 pace overall, but we ranged between 8 and 11 due to the snow and traction at various sections.

Garmin Watch Data for Run

A Runner's Christmas

We had a white Christmas in Denver this year. It snowed the 23rd, 24th and 25th. Got about 8 inches at the house. I decided to take 4 days off running in a row to recharge and rest up and enjoy the holidays. One final rest before I start a 15 week Boston Training plan.

My family knows what makes me happy and that's running. Well one of the things that helps to make me happy. So for Christmas I got lot's of running stuff, here's a list.

  • Aasics Running Tights with zippered pockets.

  • St. George Marathon framed finish photos 2 one running, one with medal.

  • 3 Running books, Running with the Buffaloes, Chi Running and Into Thin Air (not a running book but endurance and inspirational).
  • Red Feather Racing Snow Shoes R700, black.

Thanks family for a great christmas.

Here are the St. George Pics that I got framed as a present.

Below is a video of me testing out the snowshoes on Christmas day in our back yard wearing my new Aasics tights also.


Tuesday, December 22, 2009

Cherry Creek Bike Path - 6

Ran the Cherry Creek Bike Path Route today. Change in the weather on the way, maybe a white Christmas...

Temperature in the 40's with clouds.

Jeff, Alicia, Jay and Craig M ran also. Good pace.

6 Miles 48:10

Wash Park 7 - Catch Me if You Can

Ran the wash park 7 mile route today with the group. Nice day, sunny in the 50's.
Big Group too...
Dave C, Matt, Jay, Craig C, Chipman, Jeff, Pete C, Bob B and Tom.

We ran together to Cheesman at about the normal pace, but the group was staggered which is rare. The group split up at Cheesman then again at the Bike path. Leaving, Matt, Chipman, Jeff, Bob, Jay and myself.

Then Matt and Chipman picked up the pace and pulled away. Jeff, Bob , Jay and myself kept the normal pace. We got to the turn around point and Matt and Dave were about 2 blocks ahead of us and going strong.

As we started running back Jeff said, you want to try to catch those guys? Jay and Bob wanted to and I wasn't going to run alone, so we picked up the pace to a sub 7 mile. We started gaining on them. They had no idea, they were just running up tempo a bit and chatting.

We were within a block at Speer and then light turned, they made it through on both lights, but we got stopped. So that gives them another 45 seconds. Jeff and Bob took off, determined to catch them by 8th and Franklin. Jay and I started with them at about a 6:30 pace then faded off. I had run a 10k on Saturday and really didn't want a speed workout, so I stayed with Jay.

Bob and Jeff caught them at 8th and Franklin (although they missed a turn). Jay and I were about a half block back when they took off again.

We coasted a bit, then surged as we were within a block at Colfax, but we got caught at the light. They must have really taken off from there because we didn't see them until we got to the Y and we were running about a 7 minute mile pace.

Fun run, different, playing the chase game like that. Maybe next time I'll be the rabbit.
In the locker room some of the runners that went shorter were wondering why we didn't all come back together. Apparently Matt and Bob finished ahead of Jeff and Chipman, then Jay and I.

7 Miles 52 Minutes

Saturday, December 19, 2009

Rudolph's Revenge 10K

Zach and I ran the Rudolph's Revenge 10K Race today at Chattfield. At 10 am.

I set a goal for us of 43 minutes, which is a 7 minute mile pace. Aggressive, but something to shoot for. Zach said he'd try to hang with me at that pace. This is only his 2nd 10k, running cross country 5k's, it's a different race where discipline and pace is important as well as stamina.

We got there early about 9:00 which is good because the parking lot fills up and you have to park a half mile away if you don't. It was cold but sunny and getting warmer. We registered, picked up our bibs and timing chips and sat in the car near the start. About 7 minutes before race we got out and jogged over to the start, it was 32 degrees. We had shorts LS shirts and gloves. The start was kinda strange, a bunch of people started running and we followed. Some guy apparently just said go. No loud speaker, horn or gun. Just go.

It was crowded at the start as Zach and I jockeyed around to find holes and get up to a 7 minute pace. They mix the 5k and 10k runners at the start and split them off at 1.6 miles. Running on the road, about a 1/2 mile before we got in a good pace. 6:50 side by side on a beautiful day, me and my sun racing. It was fun, near perfection!

Mile 1 was 7:06 due to the slow start, but a good mile.
Mile 2 goes down hill, the 5k runners split off half way and it curves around to the bridge. Zach was feeling it a bit. I dropped back a couple of times to keep him on pace, not push him too hard but enough. 7:13 we dropped off pace a bit.
Mile 3 goes uphill for a ways and we were running into the wind about 15 mph. I told Zach to charge the hill and he did, ahead of me. You turn into the bike path and a water stop on the turn. We both blew past it. We saw the first 10k runner heading back down. It was and out and back on this section. A couple of rolling hills and then a steep hill to the turn around. We were together but he was fading a bit. Just before the turn around is a steep uphill on the bike path and the 3 mile marker. 7:09 that mile.
Mile 4 Zach faded a bit on this one coming back. I dropped back a couple of times to get him on pace. But didn't want to push him too much, just encourage. As we passed the throngs heading up the hills on the out and back. I decided to let him run his race from here and I focused on finishing strong under a 7 minute mile pace. I looked back a couple of times and he was about a minute back but looking good. 7:20 our slowest mile.

Mile 5. I picked up the pace and started picking runners off. There were some good runners ahead, some were putting distance on me, but I was picking several off. Cross the bridge a lady was in front of me. On the path part of the bridge it was very icy with only a narrow edge for running. Snow packed with foot prints. She slipped and caught herself as did I. I passed her shortly after we said hi, good race. She reminded me of the lady I met at St. George from Evergreen. Said hi again after the race, I almost asked her if she did St. George but didn't. Mile 5 6:56.

Mile 6 Nice downhill stretch, with some uphills, can see the finish parking lot and started passing the end of the 5k runners/walkers. Narrow path, but it felt like I was flying going past them. I picked off a few runners, one guy I really wanted to catch was holding off from me, never did catch him. Wondered how far back Zach was, but didn't turn around to look. 6:46

Finish Little hill before the finish, but lots of spectators. Finished Strong, probably should have kicked harder, but no injury for me today.
44:12. About a minute over my goal, but I felt good and ran the race comfortably the whole way.

Looked for Zach at the finish and started jogging back up the hill off the path. Saw a young guy running hard but it wasn't Zach, then right behind him there was Zach running hard. I looked at the clock and told him he could beat 45:30 and he did 45:25. 3 Minutes off his Boulder Bolder PR.

After the race we grabbed some water, I told him I didn't see many runners 19 or under ahead of him on the out and back so he might have a chance for placing in his age group.

We went back to the car and got our sweats and then checked the 10k results and he placed 2nd in his age group. 1st place guy was the kid I saw just ahead of him, Zach said he had just passed him, that kid was 18. I finished 5th in my age group about 10 runners ahead of Zach overall.

We stayed and he got his award and a couple of pictures. What a great day. So much fun. Way to go Zach!

Zach and me Post Race

Zach getting his 2nd Place award for his age group 19 and under.
It was a coffee cup.

Garmin Watch Data for Race

Race Results

Friday, December 18, 2009

City Park Duck Pond 5

Ran the City Park Duck Pond 5 Mile run today.

Good Group. Jay, Matt, Craig C, Alicia, Andre and myself.

Matt ran, his first run since Tucson. Hadn't seen Jay or Alicia in a while.

We ran easy and walked the pond per tradition. Except for 7 mile Andre who went around the golf course.

Little cooler today, 40 with clouds.

Garmin Watch Data for Run

5 Miles 42:53

Thursday, December 17, 2009

Wash Park 7

Ran the Wash Park 7 mile run today with the group. 3rd Wash Park run this week for me.

No middle 3 for me today, saving my legs for the 10k on Saturday.
Craig and Jeff did a Middle 3. Chipman ran a backwards middle 3.5 through Cheesman.
Jeff pulled up with a calf issue after a mile.

Andre, Bob and I ran normal pace. Maybe picked it up a bit the last mile.
Nice day, 50, short sleeves. Kinda windy coming back.

7 Miles 57 minutes.

Tuesday, December 15, 2009

Around Wash Park 9.5

Ran from the Y around Wash Park at lunch. 9.5 Miles, a rare route for lunch, haven't run that one since March before Moab 2009.

I wanted to make up for my missed 9 miler on Sunday. Tom and Andre ran to the edge of the park with me (7 mile turn around point), then I did a lap around the park and back to the Y on my own.

Felt good, nice day, 50's, a little bit of wind. No knee issues, still slick on the paths in the shade.

I forgot to start my Garmin after the Colfax light on the way back, so it's a mile short.

9.5 Miles 1:17:06

Garmin Watch Data Minus 1 Mile

Monday, December 14, 2009

Wash Park 7

Ran the Wash Park 7 mile run with the group at lunch today. It was a nice day and a good run. 50's with Sun and no wind, short sleeves.

Tom, Craig C, Jeff and I ran to Wash Park and back 7 Miles. Pete and Dave did Cheesman. Dave's in great shape for Bridge playing these days. He got 18th in the national tournament. Craig had all kinds of problems today, nose bleed (grabbed some snow and then some leaves) and calf cramping. We had to wait for him a couple of times. I told him he was falling apart, he told me "You're one to talk". Ha he's right, but that's all behind me now right?

I wore my Moab shirt and hat, I got into the Moab via Lottery yesterday. 9 of us from the group are signed up for 2010 (Sharon, Alicia, Tom, Craig, Bob B, Jeff, Steve C, Scott and myself).

We discussed Moab and who was in, some of the guys had to buy their way in with the $100 charity entries.

Also talked about this weekends Marathon's. Tucson. Jill ran a 3:46:00 taking 19 seconds off her PR. Way to go Jill!Matt had a tough day and had a DNF at mile 19 due to cramping and other issues. Gina's boss Erin did 3:50 at Dallas White
Rock, her first Marathon. Way to go Erin!

I skipped my long run yesterday. Too windy and no motivation. Plus I tweaked my knee again scraping the ice on Saturday and it hurt the next day, so I took the day off. Only so many more "easy weekends" left in 2009. The knee was good today, so I think it was a wise choice. Only got in 4 days last week though.

7 Miles 55 Minutes.

Garmin Watch Data for Run

Saturday, December 12, 2009

5 Easy with the Dogs

Ran 5 Miles with the dogs in the dog park today. Easy run. Dogs loved it, had fun.
The park wasn't crowded due to the snow and cold. It was nice though, the roads and paths were snow packed. Which made for good easy running. No Yak Traxs.

Lucy flew through the bushes and in the water, on the ice. She really loves it. She was a mess though, I had to give her a bath after.

Zach ran 9 miles with his CC Coach Manley today at Highline, they had a good run, but it looks like I'm on my own for a long run tomorrow.

5 Miles

Friday, December 11, 2009

City Park Duck Pond 5

Ran the duck pond run today with Craig M and Bob B. It was nicer out, 30's with sun so I wore shorts.

Nice Run a good pace. The park roads and trails were snow packed.

First time Bob did this route with us, he usually doesn't run with us on Fridays. We didn't walk the duck pond per our tradition.

5 Miles 41:30

Thursday, December 10, 2009

Wash Park 7

Yeah, I ran outside, it was nice (relatively speaking). 32 or so but the sun felt so good, felt good to be outside running again (aside from Sunday).

Jeff, Craig, Jay and I did the Wash park 7 route. Matt ran with us to the end of Chessman, he was doing 4 today easy with the Tucson Marathon for Sunday. Scott started with us but went to City Park for an up tempo run. None of us wanted any part of that, so off to Wash park we went.

It was slick in spots on the side roads mainly, a few bad spots on the sidewalks but runnable. The traction did slow us down some. Was nice to have a group run with some of the regulars. I wore gloves, tights a short sleeve and long sleeve wicking shirt, was perfect for those conditions.

7 Miles 56 Minutes give or take(messed up my Garmin)

Wednesday, December 9, 2009


Went to the Y at 12 for the 12:30 Yoga class, and some cardio before on the new equptment. They were still working on the new machine setup so the upstairs was closed no cario or weights. So George, Paul and I stretched out a bit in the open lobby area upstairs. Wasn't much else to do there, a lot of people left.

Anyway, the 12:30 Yoga class had a substitute. I think her name was Princess, but not sure, could not get a straight answer from anyone after the class, some thought her name was Princess. The class was much more relaxing and less athletic and technical than Susan's class. As one guy put it less torturous than Susan, but he liked the torture. I was ready for an easy day. So it was perfect.

Knee seems to be getting better, finally.
Sun was out today, warming up some, but still cold (6 degrees yikes).
Should be able to run at lunch tomorrow and I'm ready for a nice run outside.

1 hour of yoga.

Tuesday, December 8, 2009

Treadmill Intervals at the Y - 6.5

I haven't run on a treadmill at all in 2009 until today. It was 3 degrees, icy, snow, slushy and I didn't have enough layers to keep me warm. So I ran on the treadmill today. The Y had plenty to spare. In fact they are replacing all the cardio equipment this afternoon. I though maybe I'd try to wear one out since they were replacing it anyway.

As I walked to the Y I debated with myself weather to run outside, skip my run today or do a quality treadmill workout. With the cold and the knee and a rest day yesterday, treadmill was the winner. It wasn't like I had a goal NOT to run on a treadmill in 2009, it just happened that way and a streak is a streak. I really don't like running on the treadmill, so boring I find myself counting the seconds and hundredths of miles going by. Intervals or tempo work make it more bearable, as does someone to talk to or a game to watch. I don't like to go as fast on the treadmill as the track though. I don't like going over 10 MPH for very long. Doesn't feel safe. Plus I make a lot of noise and it really pounds the gym when I get cranking.

I grabbed a treadmill next to Doug and we chatted a bit, he runs a lot but short and rarely with our group. Then Matt got the one next to me, he was doing 4X400 intervals as part of his Tucson Marathon taper. I did 5 X 800 @ 3:20 with a 800 recovery at an 8:00 pace. I decided to do a 400 at the end just because.

5X800 @ 3:20, 1X400 @ 90
6.5 Miles 49:30,

Sunday, December 6, 2009

CC Park Blizzard Run - 5 Miles

Ran an out and back at Cherry Creek Park today. It was cold 17 degrees. About an inch of fresh snow when I started about 9:45, but snowing pretty good. The wind was out of the North West.

I bought some Yak Trax on Friday Night and wanted to test them out, this was good weather for that.

I started at the old Library toward CC Park. The first half mile was OK, protected, then when you get to the open park, the wind/snow was brutal. Wind Chill was probably around 0.

I wore tights, wool gloves, 2 long sleeve wicking shirts and an outer shell. A running cap and some ear muffs. I needed some protection for my face, it got really cold and froze to my facial hair. I need to find something I can run with that keeps my face warm but allows me to breathe.
I ran an out and back, so coming back was better, no wind in the face, felt good.

The Yax Trax did really well, I was impressed. I wore them over my trail shoes. They were easy to put on and adjust (got mediums for my size 10 1/2). This was a good run to test them out in addition to the fresh snow, there were parts that had ice and I also ran on some trail. They performed well in all. Some parts of the snow were deeper 4 inches or so and the yaktrax handled that with no problem. I could run an 8 minute mile on the powder without slipping or losing traction. I didn't have any long stretches of ice, that would have been a good test too. I ran on the bike path, then jumped to a double track trail, that turned into a single track trail. Uphill and downhill, YakTrax did great.

The only part I didn't like them was when the snow was thin or under bridges running on concrete without any snow. It felt strange and I imagine it would were them out if you ran very far like that. Running Back looking at my tracks, the YakTrax in the snow look really cool, with the 3 x's in the show print.

So overall big thumbs up for Yak Trax, hopefully it will allow me to train through the winter on days like this for Boston without having to hit the hamster wheel (aka Treadmill).

Slow Pace but 5 miles of snow running, low impact. Knee felt better, probably not the best thing to run on it with.

Garmin Data for Run

Saturday, December 5, 2009

CC Park 8 Miles

Ran 8 miles today with Zach, his half marathon training long run for the week. We did a loop through Cherry Creek Park, nice route. We left about 1:30, it was starting to get cloudy and windy. The temperature was in the mid 30's.

The footing was kinda slick in spots, especially the shade.

We cut through the woods on the trail, it was snow packed, but not bad.

At 5 miles we stopped and took a gu and water break. Trying to get Zach used to taking GU for longer runs. He did OK, but made some faces, said his stomach was a bit queezy. Later he said he felt a pick up from it.

He did good. We did about an 8:20 pace the first 5 miles then slowed down on the 2 miles of hills coming back, cut through the estates and ended up with 8.1 miles, he had a good kick coming down our street at the end, so he had something left in the tan. Phoenix Half marathon is 6 weeks away.

He was scheduled to run 3 today and 8 tomorrow, but we switched days because the weather is supposed to turn tomorrow and be sub 20 degrees with 3-5 inches of snow.

8.1 Miles 1:08:45.

Garmin Watch Data for Run

Friday, December 4, 2009

Duck Pond 5

Ran the duck pond 5 mile city park route today.It was still cold, 25 but the sun was out, and I was ready to run after a 2 day layoff.

Only Craig M and Scott showed up to run today.

I wore tights, 2 long sleeve wicking shirts, gloves and ear warmers. It was perfect.
Quick pace with Scott, we did the run in 38:40, about 3 minutes ahead of our group average.

In the small running world category today, I met a guy on the way back to the Y who was running with another group, he had done St. George 2009, we both had on the same shirt. He did 3:35, I'll have to look him up by time, didn't catch his name. We chatted a bit, he runs out of a building that's at 16th and Grant.

Thursday, December 3, 2009

Rest Day with Yoga

Cold and Snow here in Denver, not a lot of snow, but enough to mess up traffic and running footing. It's my rest day anyway, the knee thing keeps hanging around and I need to give it a rest.

Massage last night was great. I had a lot of sore running muscles despite my easy running schedule and minimal speed work. Tara worked on the knee a bit, the muscles around it and the ligaments. That felt good. Knee felt better

I went to Yoga at lunch. Good class, but the room was blazing hot, dry heat so really dehydrates you quick. Knee felt better after that too. I think siting at my desk is the worse thing for it, but that's what I have to do to make a living so...

Zach is staying on his half marathon schedule and went to the track after school and did 7 X 400's in 20 degree weather. Nice Job Zach!

Tuesday, December 1, 2009

Congress Park 5

Ran the Congress Park route today. Most of it by myself.

I started with Scott from the Y, then he wanted to do a tempo run through City Park. I didn't want any part of that so we separated at Park Ave and 16th. We were on a good pace as it was, but his up tempo Pace is about my 5k Race Pace so he took it up from there.

I ran through Cheesman and into the Wash Park route by myself. My knee was hurting this morning and was slowly loosening up. First lunch run in a while where it was just me. Nice day, in the 50's with clouds, but a change in the weather is on the way...

As I ran past Congress, the botanic gardens and back into Cheesman on the east end, it felt better. When I turned into Cheesman, I saw Chris charging up the hill to my left. He was doing Cheesman 1/2 mile intervals. We said hey as he charged past doing about a 2:50 pace. He waited for me at the end of the interval and we ran back to the Y easy.

5 Miles + 42:27

Massage with Tara tonight