Great Rail Tempo/Long Run hybrid today. Ran 4 miles easy, a 7 mile tempo in 36:53 (around 5:15 pace), and a 4 mile cool down. The tempo went very well, my group was Quinn and Ben and even though I fell off after 2 miles, I kept the effort consistent and aerobic the entire time and was catching up to Ben by the end after doing the last 5 miles solo. I felt very strong, splits were 5:18, 5:18, 5:18, 5:18, 5:18, 5:15, 5:04. I felt great at the end and felt like I could keep the ball rolling - great workout for the entire group today.