Notes
So, this really wasn't the workout I expected. I was going to just do 8 at AHR. But after our warmup, Rick, Tom & Deric took off at what I thought was a slightly faster AHR than the warmup. About a half-mile later I figured out it was their MP. I decided I wanted to hang with them. Deric was keeping with Tom, so I had to keep with Deric. On these runs I'm just refusing to look at my watch for fear it will tell me I can't (shouldn't) do this. I don't need that negative nancy.
After 3/4 of a mile Deric fell back and I kept with Tom until about a 1/10th of a mile before the 2mi mark. Our pace was somewhere between 6:20 and 6:33 the whole time including the hills. I was definitely working at harder than MP pace. But I figure I have to run with the fast guys if I want to be fast.
On the way back Tom lead by a good margin. Deric was out. Rick was keeping 6:44 pace or something. I trailed Rick for 3/4 of a mile then overtook him on the flat. I thought of just hanging with Rick, but the pace felt good so I kept going. Stopped a bit early because of some confusion. I didn't mind, since I'd over-worked this workout anyway.
Keeping up in the cool-down was also more effort than relaxing.
All in all, the workout felt good, though. It was more of a Tempo run for me than a MP.