AEROBIC BUILDER
I met up with Bryant, Jon, and Bret F at Rainbow Gardens for a long run. We warmed up for 4 miles down the parkway and then started into the aerobic builder. About 1.5 miles in I rolled my ankle pretty badly. After a quick stop we were back at it, but I think that ankle is going to be sore tomorrow morning.
After about 4 miles Bret's calf started cramping a lot so he turned back. Bryant, Jon, and I continued the run and we ended up doing 13 miles at a 5:55 avg (Jon did 12). I wanted to do 14 miles originally but the last few were uphill into the wind and I was struggling to keep it under 6 minute pace. I was pretty spent; no fuel in the tank (I think the real problem is that the tank never got fully re-filled after Thursday's hard workout).
Overall I am happy with the run, it would've been nice to get one more mile in. But in the long run there isn't much difference. Either way it was a solid run and I think these are helping my fitness level.
Bryant was solid today and could've done that last mile but he stopped with me. Jon stopped a mile earlier but he's in the best shape of his life and is doing awesome! Now if I can just get him to sign up for a race finally! | 
