Hard Tempo Day

Time:58.29

That was the full time of the run. We did a 15 min warmup down to the rail trail and rail trail south and back then started right at the steps. We did 30 minute interval trying to hold our pace. The first two miles were good about 6:06 pace and then hit about the 16-17 minute mark and started to feel uncomfortable and turned around at about the 18 and a half minute mark. On the way back was able to keep the pace I think about in the 6:10-6:20 range. I felt like crap once I hit about 6-7 minutes to go. Rob had a good day and then I was a bit farther back. Harry was farther back from me and Tim was somewhere probably turned around a bit sooner and Alex was recovering from his hip problems. Then we just headed back down the rail trail and up to the gym to stretch. My guess is that it was between 7 and a half to 8 mile run with about 5 mile 30 minute interval in there just around an 8K. Right now I feel pretty dead the heat was a bit much too. I sweated a lot and have a lot of salt deposits all over me but other than that I feel very accomplished. Tomorrow is the last practice gonna miss it so much.