Notes
what an icon interval is, is you take off to a random landmark, circle back to a "home base", rest a sec and get sent away with a "get lost!" at a quick pace...repeat. did this for 4 miles with randall till i ran out of extra mileage and then i ran with the other 7 milers and mac up the hill where we shared some "distracting from the hillfucker" conversation.
thanks gadboy for setting up the seven mile option for me special. you are too sweet to me.
was a great run for me today and i even splurged on corn chowdah. fuckin awesome.