Notes
Ran with Dave and Austin, felt tired to start but better when i warmed up. Maybe a little dehydrated too. Ran 6 with them and then tempoed a couple miles on the track just to add on a little and because I was a bit impatient. Felt good, running 5:40ish pretty easily. Did 4 strides (not included here) which felt not that fast but very strong and then jogged back to Russell.
Mile splits: 7:10, 7:10, 7:03, 6:53, 6:40,6:56, 5:43, 5:38, 3 minutes at 7:40. Almost got the negative splits for the first 8 miles!