Notes
Great tempo at the Rail Trail with Pat and Ben. The format was 7 miles starting at 5:25 pace and progressing 5 seconds every mile. Total time was 36:29, splits were 5:25, 5:21, 5:15, 5:14, 5:07, 5:04, 4:57. I ran with Pat and Ben for the first 5.5 miles and they pulled away at the end - I felt very strong the entire time and think we are in a great spot.