Started the day by myself early. Ran loops around timp. park before I met with Cheryl and Bruce. They decided to drive up to canyon Glen and start the warm up becuase time was shorter than we wanted. Warmed up 5.4 for me to the bottom of south fork and started a 6 mile tempo down the canyon.
1-6:49 wanted an easy start and this felt good, lost Cheryl at the end of this mile
2-6:28 with Bruce but he starts to pull away at the end of this mile but this is as fast as I want to go.
3-6:29 Bruce took a bad fall in this mile so I was able to catch up, he poped right back up and keep going even know he was bleeding everywhere.
5-6:48 Bruce agains pulls away at the end of this mile and I just try and stay close.
6-6:41 Last miles was tough and low back was bugging me at the end but happy with the turn out. 39:44 for the tempo
Came home and took the dog out for 2.7 to finish up my 15 miles.