<p>Met up with a friend who only runs summer to fall. She's building her mileage for a HM in Sept, so we ran 9. Considering it was so soon after Saturday's 14M, I did pretty good at 10:50 avg pace.</p>
Happy birthday America run thread
<p>Ran a 4 mile race this morning. 1.5 mile warm up, 4 mile race, 1.5 coold down.</p>
<p>Heart and fitness were not in it this morning. Decided to run hard until I didn't want to any longer and then just run it in. Ran pretty strong for 2.5 miles and then shut it down. Waited a minute for one of my running buddies to come up and I paced him last 1.5 miles at 7:00 pace. Still finished in 26:30 for 3rd age group. oa master runner ran 23:55. first .75 miles flat and then hills and elevation to the 2 mile mark. Mostly downhill on the return.</p>
<p> </p>
<p>Will meet dw family this afternoon for a bbq. </p>
<p>Heart and fitness were not in it this morning. Decided to run hard until I didn't want to any longer and then just run it in. Ran pretty strong for 2.5 miles and then shut it down. Waited a minute for one of my running buddies to come up and I paced him last 1.5 miles at 7:00 pace. Still finished in 26:30 for 3rd age group. oa master runner ran 23:55. first .75 miles flat and then hills and elevation to the 2 mile mark. Mostly downhill on the return.</p>
<p> </p>
<p>Will meet dw family this afternoon for a bbq. </p>
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