Notes
Good long run from home while the girls went to church. Did the Franklin loop to Coach loop to get some hills in, then once the road turned flattish, I did six 1-minute surges at 5K effort with 2 minutes recovery. Was doing about 6:00 pace for the faster sections. Felt good and debated doing more but didn't want to overdo it. Added on half a mile up the hill at the end to get an even 9 miles.