Notes
run with kath. wasn't planning on running this far or this hard, kath sort of tricked me into it. stupid-complicated fernando workout:
did 3 miles aiming for a 6:00 pace without any warmup (other than the bike ride over). then segments of 2 mi, 1 mi, and 1 mi all aiming for 6:00 pace. in between were some easy half miles and some miles of 30 second pickups/60 seconds rest. I tried to do the work leading kath, but i wasn't too confident about pacing and didn't have a watch. The first 3 miles ended up being around 5:50, including some busy intersections and turning around a couple times. second segment was something like 6:05, third was 6:02, and last was 5:50.
I was surprised that this pace wasn't too difficult. I only started to suffer a bit on the last mile. it was very hot, i sweat a lot and didn't have any water.