Notes
Nominally 3.5 miles.
Did not feel great going in but at the same time didn't feel bad. Felt my hip flexors/upper quads a little, the same way I did on Thursday after the lunge holds during the run and at the start of my previous leg. I don't think they affected me but I definitely noticed them as I warmed up. Dave was interviewing Matt Reynolds and I as Tom came into sight about 100ft from us so we jumped over to the exchange box and took off shortly after. We ran the first 30s at 5:15 pace or so, which felt too fast almost right away, which I commented on and then slowed down. Matt never slowed down and ran super well. I ran solid but did not have a lot in my legs at this point. I tried to keep myself honest and work hard despite there being no competitive reason to do so. Looking back, I'm glad I did and happy that I was able to run this fast.
Splits were 5:53, 6:02, 5:49, 2:18 (5:29 pace).