Notes
Started out this morning with Tony, John and Zephyr. We walked for a couple of miles all together and then John tuned back with Z at the point where dogs are not allowed. Tony and I ran easily for about a half mile from there and then he took a tumble. No real damage done but definitely a bit of blood and a very sore finger. We took it easy from there until we got to the middle trail where we ran a nine-minute pace (true speed work around here!) for a half mile. We ran easily in from there.
I tagged this run "steady state" which might be a bit of a reach, but truthfully I felt pretty pressed for all of this run but for the first two miles.