Notes
Just before practice I found out my family dog will be put to sleep tomorrow morning. She's old and in pain, so it is good, but it still sucks. I think I took out some sadness/anger in my workout, because I either kept pace or kept in sight with one of our team's better females (36:00 10k).
Anyway, it was basically 6x2/3 mile at hard pace on trails. I don't know how trail runners do it; it's really hard.