Notes
Weird Interval/Fartlek run. Went out with my No. 3, No. 4 and No. 5 girls on a steady 5 miler on the towpath. My No. 1 and 2, went with us for the first mile but then broke from the pack.
I knew if I left my low end girls they would slack. But I needed to catch my top girls before 2.5 miles. So I paced my low end girls for the first two miles. I then needed to essentially run race 5k pace to catch my top two girls within a half mile. But I then had to stop and wait for 2-3 minutes for my low end girls at the turnaround. Satisfied that I got a quality workout from my low end girls. I decided to try and push my top girls on the way back. I caught my No. 2 in the first mile. I didn't catch my No. 1 but got close enough to see her finish 30 seconds ahead of me.