Notes
out with the top ladies because they were going faster than the guys then back with the 5-10 place guys doing 6:55 ish pace. the last half mile i was feeling good so I decided to sprint and I had a lot in me, easily 4:30s type pace for 200-300 meters. that is a unique thing about muscle activation and longer moderate workouts. like the 32 I split at the end of 20 miler in 2009