MDay-84 -- Sun. June 28

First SRRC gathering in two weeks. Ken, Amy, Jay, John, Savannah, and Bill--muggy but cool day, good for running. Feeling a bit stiff from yesterday's trail run, but game for 10 miles, and then aim to do 2 more to get to the scheduled 12. Some cyclists stop in for coffee & grub, so the D&D is overrun with fitness types!

All start together on trail -- Jay only doing a couple of miles, still recovering from injury; Savannah only aiming to do six. Head out to do the Barrett road run, starting on the trail, gentle pace. Jay turns back as we reach NoWash, and then down the road a bit I alert Savannah that we're at 3 miles (approx -- absolutely *no* signal at first, so GPS a bit hampered). She returns as we reach Bardwell. Pace stays pretty steady, Ken and me running w/ John, Amy and Bill a bit back. Ken in v. good form after two days rest; definitely on track for faster overall times soon; still, stay steady all the way back to the trail, despite earlier thoughts of a sub-7 on the last mile of road. regroup at the trail: Amy being slowed down by Yarrow, who's recovering from a virus, so she trails again; Ken and I lead off, John and Bill following. Ken sets an increasing pace, and we're running now maybe 7:10s, which feels fast for the day--open a gap on John, thinking of a fast finish (though w/ no Nick, he decides not to). Keep up faster pace to last section of trail, then Ken drops back a bit, so I do too after a while, and we finish almost 10 miles quite comfortably. All stop in for a quick refresh, then John and I go with Bill for two more miles, up to town center (me very lagging on the hill!) and to Country Bank, then Bill goes on and John & I double back down Jackson/Howard.
Totals:

Time: 1:37:57
Distance: 12.03
Pace/Speed: 8:09s/7.36 mph

Comments: Pace is dead-on for a long run (though it wasn't consistent really, despite average). Wore older trail shoes, a mixed blessing. I'd thought it might rain, but it didn't. Good to start the week on track mileage-wise; this is a step-down week, so only 12 needed today.