Long run starting at 4 am (getting practice in the night). 4700 feet of elevation gain. I was not feeling on my A game as I have a lot of stress at work. Ran NTM, then Mt. Galbraith, then Windy Saddle. This was a lot of hiking and up Galtbraith was really slow because of very rocky footing. I also forgot a few of the bars I intended to use as fuel - darn!
10 wu and cd. Then 8 miles in 60:16 or 7:32 per mile. I definitely made up some time the last three miles but I was on 740 pace pretty much every mile. This was in 90 degree full sun heat so I felt pretty good about this effort.
White Ranch - about 2400 feet of gain. 30 min easy then 30 min at tempo. Then 2:30 easy. Ben ran his second 1.6 mile trail race so I just ran an extra 30 min until they got there for his race. So cool! Tempo really worked the legs.
Easy25:00  1.6 mi (15:37 / mi)
Ben's trail running race. He did great. It was hot and he hung in there with a good attitude the whole time. Annie ran .6!