Notes
Did 20 min warm-up with a five min uptempo just to see how my ribs would feel/if I could handle a workout. Seemed to go fairly well, so hitting that workout game this upcoming week.
Then 30 min cooldown dragging John and Mark and Mark Talbot (!) through 30 min.
Not great races for anyone today but had fun hanging out with runner friends and going to Jolly Pumpkin after. The ribs seem to be getting slowly better so I'm hopefully not too late to the game for Shamrock.