Notes
First 3 miles by myself before 7am. Then, the pain of Chris' "Let's do 1.5 miles at tempo, 1/2 mile recover and then do it two more times with 1 mile warm up and 1 mile cool down." Hmmm, sounds like a terrific idea as part of a 21 mile run.
Intervals a little messed up because of forgetting to turn on watch for one set and another 1/2 mile between repeats that we jogged. Total of 21.5. Last 3 miles were actually the 9:37, 9:16 and 9:29. Lost my wingman, Marsha, as she ran Becky in behind me. Weather was much improved.