Notes
my philosophy for my long runs is to run comfortable, dont want to feel like i am trying at all except on the last mile or two. so met Frank C. and Randy at 4a today to do about 15 and they were pulling away from me once or twice but i stuck to my goal. and was avging 8 min miles, picked it up after mile 10 and ran the rest of them 737, 737, 820, 714, 700. i slowed down on purpose on the 820 mile since they were well ahead and i wasnt going to catch up but they were about to double back so i slowed down turned around and let them catch me then i picked it up to their pace, i still couldnt keep up with frank who was cooking. i felt real strong at the end, then, thanks to tips from Emily i took an ice bath which worked out really well.