Ran 4 miles with Cameron, a friend from my mission. When we got back I saw Kasey on the track and we talked for a bit, I ended up joining him for his workout. He did 3x3 miles, because I'm not one the best runners in the country I ran every other lap with him.
Kasey is in crazy good shape, he split 14:56, 14:55, 14:30. And considering the 6000 ft elevation pretty much turns those 3 miles into 5ks and he's a miler, it makes that workout even more impressive!
Considering I've been running about 10 miles per week, that workout was pretty tough. I averaged 4:51 per mile on strava during the workout so that puts my average 400m repeat at 72 seconds with about the same rest. That's a good workout for being fairly out of shape! Afterwards we got recovery frosties, extra good after that workout!
I brought a bike down to cedar so I could run while Wenda bikes but it got a flat tire, so I'm working on that, I think there might be a hole but I'm too busy to concentrate on it. Hopefully Cameron and I are going to race a mile and break 5 soon.