Notes
ran to tri north and watched the kids do their hill workout and then ran down to cascades and did 3 mile loops. i think the 3 miles was a total of about 18:40 or so which is solid. Then we ran back to north from cascades. when i passed the group of scott harrison and fergus they did a great job by responding to the pass and sticking with me at the quicker pace. That is exactly what i was hoping they would do.