Notes
Run with Nutmeg and Helix from Helix's house. The roads were a little slick in places but overall it wasn't too bad. We got to a flat section and decided to start the 4 mile tempo. I felt pretty good to start as Nutmeg and I set the pace. Helix tucked in behind us and yo-yo'd a little bit but made it through just under 2 miles with us. My watch was a little off due to when we started but it looks like we were running right about 6 minute pace. The second mile was actually 5:52 on my watch and I could feel my back tightening a bit. It would come and go loosening up and tightening but overall I felt good enough. The 3rd mile went by quickly running through downtown until we hit a section with no road or sidewalk and the mud was thick. We didn't really push it through that section and when we came out of it we had about a mile left. I recovered a lot from running slower through the mud even though the footing wasn't great but it seemed it didn't recover Nutmeg quite as much. He did another 1/2 mile and called it. I tried to pick it up for the final half mile or more but felt my back get tight pretty quickly so I just maintained the slightly faster pace. Due to how my mile splits were a little off and the mud all of the miles were right around 6 minute pace, but the last mile I ran was a 5:41 which had me feeling pretty good. Overall I ended up feeling good with the workout. Helix hung on and finished the full 4 mile tempo just slowing a bit the last 2 miles and then we all had a longer than expected cool down to get back to Helix's house.