Saturday

Arms and shoulders were a bit sore.  Legs felt good though.

Got up at 0600 to do my long trail run. Met up with the group at Harbison Forest at 0650 and we started at 0700.  Not too many people out this morning, and none of the usual fast guys.  Started with two of our lady runners in front, which was different for them.  They are normally towards the back of the pack but I think they enjoyed being out front this time.  I stayed with them, with 4 or 5 guys behind me, up to the halfway point where the ladies turned off to do a longer section and the guys and I kept going on the regular loop.  They were behind me, but I knew I would be adding on some extra stuff and I wanted to try and finish around the same time as them so I picked it up.  Took what we call the 2nd bike path to add on a difficult .25mi.  Since the other guys took the shorter route, they were in front of me when I got back on the main trail, but only just.  So I took off past them again, then turned on another section to add on .5mi.  Couldn't catch back up to them, even though I was cooking it.  Still only finished behind them by maybe 1min.  Finished in 1:25, a little slower than last week on the same route, but I think it was because I was following the slower ladies for the first half this week.

After getting home and eating and doing my normal morning routine, I did 4 rounds of 25 squats and 25 push ups.