I ran Loafer canyon road this morning, 4 miles up and then 4 miles down this is a very steep climb and the pace is always slow going up. I ran a little with Tyler Shepherd and he wasn't even breathing hard, to be young is great which I am not. My average pace was 9:04 with my total time at 1:12:44, I didn't push the pace coming down but they were all around an 8 minute pace or better so I'll count those MP miles. After the run I did my standard lower body weight trianing, Squats, leg raises, one legged leg raises and leg presses.
See ya tomorrow