Notes
laid it down with Rod and Ben this morning. Plan was a progression long run, and we kind of ignored the "work to sub 6:15" prompt. Felt poopy at the beginning but after 5 the pace was coming more easily. We fartleked a few times to stubbornly neg split from the previous mile. After two 5:1x's I was starting to fall apart. Rod and I conceded to Ben in the dick measuring contest. we wanted to sandbag for one of the strava segments at the very end but when we started it was a disaster. I took off and dropped Rod and abour half way I was not runnig a sustainable pace so I jogged until Rod caught up. we finished the last few miles together gradually cooling down.