rule #1 Cardio...rule #4 Doubletap...

No running miles, but a great 2 1/2 mile bike ride with my 6 year old son. We Did the Island loop with some North Arm extension. Doesn't get any better than that! Hopefully will get out for a good run tomorrow.

Good easy early morning run. The wind kept changing directions so, I was constantly running into a headwind, but it felt ok.

Time 51:24 Avg 8:14 Dist 6.25

PM run

Mike called and wanted me to run him through the Huntsville tri-course. It starts at the Port Ramp and takes the Hwy down to the North Arm trail head and takes the trail back to the ramp. Good run.

Time 37:47 Avg 7:47 dist 4.85

Early morning run... pretty short - conf call at work and got out a little late.

Time 26:12 Avg 8:19 Dist 3.15

Good Evening run with the crew. Booth, Anthony,  Mike did the North Arm out-n-back. A good couple miles last mile split 6:58.

Time 38:57 avg 7:45 Dist 5.03

Early moring run with Mike and his friend Jay. They are getting ready for the Huntsville Tri - so we hit the 4+ mile run couse. Start at the marina and run the Hwy to North Arm trail head and take the trail back to the marina. I did a 1 mile warmup before they picked me up. Her were our splits for the run: 7:48, 7:29, 7:22, 7:14, 6:52 pace.

Time 35:27 Avg 7:22 Dist 4.81 + 1 mile warmup around 8:40.