AM- Big Workout. 5 miles warmup in 38:25 down to the Platte River trail, then 7 miles at MP (supposed to be 5:50-5:55, but I was on gravel so just wanted to stay under 6:00). Splits were 5:57 (hair slow), 5:44, 5:46, 5:46, 5:54 (had some uphill), 5:40, 5:37. Really pushing it hard on the last 2 to go faster. Felt tired but good by the end. 5:46 avg for the 7 miles, so a bit faster than I needed to do. 4 miles cooldown in 31:23 with 8 striders. 1:50:19 for the whole 16 miles, 6:54 pace. Very nice to run in the 60-deg temps of the morning and to have my dad biking along behind me the whole run. Happy to report that I made him have to work a bit on his bike for the 7 MP miles.
PM- 6 easy miles in 48:30 at 3:30 PM. Hot, but not near as hot as most of the summer. Followed by a good hour of ultimate frisbee.
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