Notes
Ran with a group of ladies at practice today. They had a small, out and about tempo workout today. I didn't do the workout, as I had an easy day on the schedule today. They did 2-4x 4 mins at tempo. Nothing particularly significant, just enough to get the muscles moving and add some quality and break up the miles for our Long D folks.
I ran with a group of first years and simply lagged behind a bit on their tempo pieces. Their tempo pace isn't all that much faster than my distance pace, so the combination worked just fine. Felt good today, but was glad it was an easy day.