Notes
(LM) NCC long runs have been deeply ingrained in me. Once you're rolling there's no slowing down. Johnny had me do some 2' surges every 8' after an hour. I was pushing the pace and by mile 5 I was sub-6. I was was just barely short of 10 miles when my watch hit an hour. I hit 5:0x's for the surges but the gear change was not very smooth. coming off 5:4x's for the normal pace, the surges felt stiff but after the initial 15-30 sec I could feel a modicum of rhythm. managed 7 and a half surges before hitting 20 miles. glad to know I can still get out there and crush a good solo 20 miler.