Very busy day today due to helping out with the Solon Marching Band, got up at 7:30am got dress, ate a bagel and took my son over to the high school by 8:15am for Tag Day (band members go out asking for donations) I was scheduled to work with the music parents for Market day but that doesn't start until 9:30am so I went for a run, from the High School down SOM center road to Twinsburg, since this was going to be a quick run, I decided to run it faster than Base pace which has a max pace of 9:43, didn't go too bad, the last .5 mile was a cool down run before going into the building for Market day hence the slow pace

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	4.50	09:23	06:21	157	203
1	1.00	09:38	08:39	152	203
2	1.00	09:03	07:44	161	173
3	1.00	08:50	06:21	157	171
4	1.00	09:03	07:11	163	175
5	0.50	11:20	08:35	146	170

Got back from the run, towel off, change shirt and spray myself down with body mist then went into the building to volunteer for Market Day, got that done then went over to the Stouffer's Outlet to see what they have, got lasagna, hot pocket and a 4 pack lean cuisine. When I got back to school, my son was still not back so I switch shirt again and went for an easy run down the ABC street knowing I won't be too far away when he calls, I wasn't sure about this run since all I had after the first run was 2 trail cluster, a couple of dry cranberries and 2 cups of coffee, no energy gel or drink

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	5.00	10:18	07:07	148	224
1	1.00	10:36	08:25	139	160
2	1.00	10:19	08:59	151	224
3	1.00	10:21	08:18	149	164
4	1.00	09:53	07:07	149	162
5	1.00	10:21	07:25	150	164
6	0.00	08:05	09:32	155	155

So 5 miles later he still hasn't called, so decided to add some barefoot running so set the Garmin for 1 min run/ 30sec walk repeat 5X He called has I was about to start and I told him to come on over to the field where I was training, but the time he got there I was done

Split	Hours:Minutes:SecondsTime	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	00:07:30	0.65	11:35	07:27	145	162
1	00:01:00	0.10	10:11	08:00	141	162
2	00:00:30	0.03	15:24	10:08	144	156
3	00:01:00	0.10	10:07	08:27	145	161
4	00:00:30	0.03	15:50	08:31	146	157
5	00:01:00	0.10	10:19	08:35	141	150
6	00:00:30	0.03	15:24	08:53	150	155
7	00:01:00	0.10	09:31	07:35	148	154
8	00:00:30	0.03	18:53	09:19	148	158
9	00:01:00	0.10	10:14	07:27	144	153
10	00:00:30	0.03	17:59	08:58	150	156

So ended up with 10.15miles for the day, the schedule call for 4 miles since this was a step down week but total distance is significantly lower that last week. Got back home and did some leg and Abs workout for 17 mins then shower took both kids to CVS to get their flu shot, I get mine through my job and then it was time to head back to the High School to volunteer for the Band Bash, to help with parking.

All in all not a bad day, did notice that running on grass may not be the best for me, seem to aggrevate my PF