trails w/ Croft ant Traub. Morgan and Lissette joined for about 8 mins then had to leave. went out in 50, back in 43:48. felt good.

easy run- short old soddy with Croft. felt awesome, but taxed from 12x400 yesterday. knee was fine too- just a little discomfort on the first downhill. got 10 on tap in trails with Croft, Traub, and maybe Ryan tomorrow.

warm up BF 1.5 with stride
12x400 with 70 sec rest.
83, 75, 77, 75, 79, 79, 79, 77, 76, 77, 75, 71.
felt good. but tough.
cool down 2.5- did whole 7 miles barefoot, only knee pain/tightness at the start. back in my element. should be back to easy morning runs soon.

recovery run. knee ok. slight discomfort and some pain on downhills. theory is that it's a deep bone bruise from where i hit a rock on the trail(hope it's the bruis) or a slight case of knee tendonitis. gonna do a ice bath, either way it will help

warm up, strides
Race CCCL meet at Heritage High- bombed with an 18:39 and 14th place. This course was almost all in direct sunlight(94+ temps). could not breath for the life of me, and legs felt like trash(race, fartlek, and 4x1200's last week caught up to me). knee felt good during race, but hurt a tad on warm up/down.
cooldown 3 with Ryan
just gotta forget this one and move on to the next one.