Notes
Wanted to go for 3 miles at a mid 8 pace and just see what happened. I ran into my buddy Sammy about a mile and 1/2 in. I wanted to encourage him so I slowed down and we did some run/walk intervals. I seperated from him just before the 3 mile marker and turned in on coming back to the shop.
Felt really good, I think i could have kept going, probably not at that pace though.