0.4 up. 5.5 miles. hood route. 42:58. 7:49 pace. (4.5 miles in 36:00, 1 mile in 6:58). 0.4 down. Then continued sweating after the run for an hour.
I have been playing either basketball or soccer or both every night for quite a while. Last night was an hour of each with the boys. Tonight is looking like basketball only. I am trying to work this into a kind of cross training. I don't always track the work, but not all practices are equal either. Sometimes, I'm just passing rebounds back to the boy, sometimes it is an all out soccer scrimmage, with a group of kids. It's difficult to document, but is also relevant.