Notes
warm up coold down and a drop down tempo run with aaron and mike. good hard workout today. started 7:15, 7:05,6:55, 6:45, 6:35; 6:25 and 6:15. tough at end of run and we had our hand on our knees at the end. good effort. stayed consistent throughout with a few times of a couple of seconds quick but not bad. last mile might have been closer to 6:08 pace but i would have to ask aaron or mike. 7 miles, hoped to do 8 but 7 was plenty.