Notes
Supposed to run a 6:20 pace warmup, 6:20 pace cooldown, with a 6:00 pace 3-mile tempo session.
I didn't get the split on the warmup but my tempo was spot on at between 18min and 18:10 for 3 miles.
I had to stop and stretch out my achilles at the end of the tempo but otherwise it was all systems go. I ran the warmup with the group and the cooldown with Josh and Josh was on his pace so I feel pretty good about the whole workout ...
I have a real bad stomach ache as a result of it however now...