Running long 1:15:00  7.75 mi (9:41 / mi)
A good run, probably close to 5 minutes total walking. The beginning was really slow. Up and up. Then we sprinted through the private property area. then ran around trying to figure out how to get around the lake, finally got it. Did "intervals" (just run a little faster) whenever the leader (tucker) wanted. It was nice though, once you got around the lake and back on the main road, just a slight uphill, then down the whole way, we were moving at close to race pace by then, did that off and on for about 15 minutes. probably 10 minutes hard total, it was easy, though, as it was all downhill.
Strength (Kemp W.O.) 10:00 
Ok, I started around 10 pm last night. Had to go to bed, but finished this morning. I'm counting it for yesterday though. I am beginning to increase the dificulty, I did 50 push ups instead of 40 and 40 tricep push ups instead of 30. They are very tough, but it makes me feel really good afterwards.