Notes
Pretty good run. I had planned on meeting up with SO along the trail. As I passed his work, I slowed to look for him, but didn't see him and continued on. It turns out that I was just a few minutes ahead of him. I "lost" about 30 seconds looking for him, which would put my last lap around a 10mm pace and my overall pace around 10:35.
My foot hurt a bit, but I think it's less than before. My breathing was easier and I didn't feel as sore as I did last Friday. My goal of 3 miles in 30 minutes by the end of November is looking more reasonable.