3 Laps to Cap a 3-day Weekend

My friend, Paul, and his family were also down at the Lake for the weekend. A few days ago, he suggested we meet up for a Monday morning run. We talked last night and decided meeting at 7:30am for an easy 6 miles sounded good.

I think we forgot to take into account the overwhelming urge to eat everything in sight and sleep in on holiday weekends, so 7:30 found us second-guessing our timing. Luckily, about ten minutes down the road, we were shaking off the cobwebs and falling into a comfortable pace.

It was good catching up with Paul. He's training with Fleet Feet to run the new Rock 'n' Roll Marathon in St. Louis this October. His goal is 3:45 and it sounds like he's on track and feeling good about his training. Liz and I signed up to volunteer at that race, so I hope to see him on his way to a new PR!

Paul and I ran two laps around the Lake (just over 6 miles) at a good clip and then I took off for one more lap. I had 10 Miles on my schedule for Sunday's Long Run but the heat and our planned bike ride scratched it until today. So I ran a third lap by myself before calling it a day.

(When I originally posted this video, it was upside down. I've learned some new tricks since then so enjoy the video of me running across the spillway and over the dam... right side up this time.)

7:30 definitely felt early after a long weekend of fun and sun, but I felt better about the rest of the day after getting a good morning run in.

Monday

Goal For The Day: Long Run.
Distance: 9.47 Miles.
Time: 1:18:19. 8:16 Avg. (9:32, 8:28, 9:00, 8:41, 8:24, 8:41, 7:45, 7:14, 7:09, 3:20*)
Route: 3 x Lac Capri Loop
Conditions: 72 degrees. 7:30AM.

Notes: A storm came through yesterday evening and really cooled things off. It was still humid this morning, but MUCH more comfortable outside. Paul and I don't run together often so his improvement is more noticable. He's running much faster than the last time we ran together and he was still able to hold a conversation comfortably while we ran. It was good catching up with him.

Daily Miles: 9.47 Miles.
Blog Totals:
  Run - 67.11 Miles.
  Bike - 42.51 Miles.

  Swim - 2,700+ meters.