Denouement

Well my good intentions for an easy run didn't quite pan out. I ran up to pretty little road and stopped at the top of that nice little hill for some stretching after the mile warm up I had done. I started running down the hill and crossed paths with Kent and Pat, I turned around with them and complained about going up the pretty little road hill, which was nothing compared to the hills ahead. We proceeded to go up Harry's Hill (about .8 mile climb) at a fast pace for me (around 8 minute pace overall). Harry's Hill is a hill the SF running club does to prepare for the nasty Veyo hill in the St. George marathon. So they went faster up Harry's than I could muster, Pat got to the top first, then Kent and I was probably about 15 seconds behind Pat. We then ran toward Salem, then Kent informed me we were going to the Woodland Hills roundabout (.5 mile climb) then up Oak to Woodland hills drive (1.5 mile steep climb - 7% grade in places). Man, going up Oak is like doing a stair stepper. It stinks! They pulled ahead of me right from the get-go, but thankfully they stopped at a place up Oak probably .3 of a mile up. I stayed between Pat and Kent most of the time after that, though Kent would walk occasionally so I'd get a moment of being in front until he decided it was time to go again then he'd glide right by me. I ended up probably 8 sec behind him at the top, and Pat about 45 seconds back. They rested but seemed like they were headed up toward my house but I had to head downhill to get back to my car and home. So the paces were not fast on this run but the steep incline had me breathing hard and so I put it as threshold training.

Ave pace 8:25

weight 127

Evening: Ab workout, took walk with family to park and ran one mile with my new running partner, my son Benji. He did great! Paul ran with us too until he got bored with the pace then ran ahead.