holy COW

Yes, or how about holy b jesus. or What ya smok'en bubba. or howdie doodie! What ever got into me today! I can't explain it. Here it is November 28th, 2005! I PR'd my nine mile Empire run. The last time I did that was like June 6th, 2005!

Well, it was like 65 degrees out. I ran without a shirt and had shorts on. What a day! Here's the break down of the run:

• the street 3:29 usually I start at 4:00
• empire out 29:59 usually the range is from 32:00 to 34:00
• back 800 4:46 usually 6:00 to 6:30
• hill 2:53 usually 3:00 to 3:30
• back empire 23:08 usually 26:00 to 28:00
• back street 2:53 usually 3:30

Still feel strong. To be continued.......