Notes
Biked this morning instead of running because it was hot as fuck out and my dad was by himself for his long run and I didn't want him dying a slow and painful death at Whalon so I biked out there with water to find him. This combined with family stuff later in the evening allowed me only to get this in. Met Dave, a Benet alum, and Shannon at the track and did a slowwwww warmup before Dave's time trial. Did 2 with them and 1 on the track before they got there. Put on spikes just for shits and giggles since doing this in trainers after long run would have sucked. Goal was to pace Dave for a 4:20 1500. Took us out right on pace and went through the 800 in 2:17 and surprisingly it wasn't that bad. Wind kinda sucked and it was still hot as hell but I was just glad I took him through what he wanted. He slowly fell off of me after the 800 and then I really slowed down and just jogged it in the last bit and we ended up finishing together in 4:30. Proud of Dave for giving it his best and felt good to shakeout the shit from yesterdays long run. Afterwards did about a mile and a half cooldown