Notes
Long run today with CBME co-founder. Crisp, cold day as far as I was concerned and glad the wind not blowing any harder than it was.
W/u of 4.13 miles on north osage trail then drills/striders for total wu of 4.85 miles.
Tagging long with Bram on his longer tempo stuff: 1.5 miles x 2 then 1.0 miles x 1 with recovery jogs.
1.5 miles in 10:31 then .32 jogging for 1.82 miles
1.5 miles in 10:00 then .27 jogging for 1.78 miles
1.0 miles in 6:21 then .42 miles jogging for 1.42 miles
Cooldown of 3.10 miles in 29:32 (9:31 pace)
Warmed up to about 32 degrees by the end of the run. Good workout and great conversation with the Grandmaster.