Notes
Long run with Sam at Lorimer. He was supposed to do a 9 mile progression, so I did that with him and it essentially turned into a first workout. Splits for the 9 miles (jogged first 2/last 3 miles) were:
6'42
6'21
6'09
6'15
5'51
5'48
5'41
5'25
5'28
Ended up averaging 5'58 for the 9 miles and 5'38 for the last 5 miles. I felt really good, felt super controlled for the first 6 miles and then worked a little bit harder the last few - still felt within myself, really good first effort. Seperated from Sam at 2.5 miles and worked the last few miles, just stayed smooth and light. Jogged a little cool down afterwards because it was more strenuous than a long run so wanted to make sure I'll recover.