Notes
2 mile warm up and cool down. 3x3mile marathon effort 1 mile recovery plus another 1 mile at marathon pace. so 10 miles at marathon pace total and 7 miles slow.
slower pace because of the Carerock trail/C&O canal path. Ran with Alex the whole way, Susanna also joined us for 6 miles of it.
18:59
18:55
18:21 for the 3 miles, 6:10 for the final mile.
got passed on the run by some Georgetown guys who were flying. turns out they included a 3:56 miler and a 13:19 5km runner