Got out for a run with Richard. Aaron's knee is still bothering him and Jeff isn't feeling to hot all week long. So was just the 2 of us. Richard ran DesNews on Mon so I wasn't to sure what he was up for. And so with me missing last week 20 and scheduled to do 13 today. I was kind of up for anything really. So kind of just ran his paces. At mile 10 I was at a 8:40 AP and wanted to pick it up for the last 3-4 so. Wanted to get low 8s or sub 8. Ended up hitting 3 at around 7:40-45 and last was 8:20. So hit 8:22 AP and felt pretty good about it. After showering I had aout 30 mins before ultimate frisbee started. So went and played 5 on 5 for an hr. Wasn't too bad really. Cramped my calves a couple times when I did some sprints. | 