running 50:31  6.4 mi (7:54 / mi)
Ali was there again today, and she was pushing the pace a little. Naturally, I did too. My legs felt a lot better than last week, but I'm not sure whether that was because of the ice bath in the cave on the Jack's Fork yesterday or the fact that I didn't begin my run with 2 miles at tempo pace today. I wasn't breathing really hard, and Ali and I were talking about a pre-frosh she hosted that we got on our team instead. Hahahahaha!
Highlights of the run include me tripping on a manhole cover and falling in the street and me going through my reading-ahead routine for the first 10 controls of a blue course from Pinckney Recreation Area in southern Michigan. My main focus was including in my route choice where I will read ahead for the next leg.
core/legs 10:00 
12 single leg balance
25 calf hops
2 min plank counting climb on same map as this morning
15 lunges each leg
1 min. plank each side with hip/leg/arm raises and counting climb on same map as this morning
core/legs (knee exercises) 20:00 
Mom and Dad went to add a trail and a tree to the map for Wednesday, and they were late so I had time to do 2 sets of knee exercises.
Trying to find 100 meters to do my strides on, I noticed how much my stride length changes at different speeds.
For one distance, I walked and it took 72 paces. I jogged and it took 54. I ran an easy run pace and it was 43 paces, and I did a stride and it was 34 paces.
So I decided to stop by the track on the way home, and I ran a few strides.
26.4 seconds (7:02 pace) took 37 paces.
20.2 seconds (5:23 pace) took 31 paces.
30 seconds (8:00 pace) took 41 paces.
I've been planning on practicing distance estimation in the fall when cross country starts, so now I can check my guesses at easy day pace and also tempo pace! Also, I discovered that my guess today was within about 4 meters of being accurate.