Thursday, 11/7--Met up with the crew at the country club. We did the 7.9M course in reverse. Tempo would begin a couple of miles in. There were about 15-20 of us, and about 8-10 of us broke off pretty immediately. We had planned a 3-mile tempo (in the middle of the 7.9M run). The pace was decent from the outset. Coming off North Hills the pace quickened as expected. We were at 14:00 into the run. I hung with the guys for most of the first half-mile. And then it happened: they gapped me, hitting the mile at about 6:25 to my 6:35. They increased the pace in their second mile, running under 6:00 . I dropped the pace, running the second mile in 6:20. My legs felt flaccid. I finished up the third mile of the tempo in 6:05, for a run of 19:00 (33:00). I caught up with the guys and we rested for a minute. We then assumed a casual pace to the end, finishing in 56:25. Overall pace of 7:08 or so.
Wednesday, 11/6--4.4M in 32:00; 7:16 easy pace.
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