Notes
T-15 to VCM. Tempo run for 5 miles with 1 mile warm-up. Ran from Y up Gebung for 4 miles and back. Gebung has rolling hills. Suppose to have only run 7 miles by schedule with MP pace at 8:04/mile. Met up with Cremer, and ended up doing 8 miles with most of the pace in the 7:40 range... too fast by schedule, but felt good. Did 100 hip abductor reps and then hot tub on hip for 10 minutes... then back to work for school board meeting.