Notes
I went out fairly hard, thought everyone went the wrong way but in fact that was correct. Anyway, I felt like this first mile was pretty comfortable but I knew that the second mile was going to be tough. I told myself to push it on the second mile but looking at my time I didn't see that it was much better than during my 4x1 during the 18 miler I had a few weeks ago, pretty pathetic, the last mile was better however at one point I knew the course was long and I started to shut it down, it wasn't a real good indicator of the shape I'm in, I've been low on energy and I'm at the hardest part of my marathon training so maybe it'll look better soon. I am lost on what to do about speed and when to fit it in, I'm seemingly unable to get to the 5:30s w/o expending a lot of extra effort that I'm not used to,.... makes me think to run fast... you have to train fast. I'm not doing that currently, I'm getting ready for a marathon.
Long CD pretty hard run with Gino afterwards.