I went to the track with the goal of running 3 miles at 13.1 pace. The plan was to start out a tad slow and work into pace. Dirk and Karl ran tempo (well under 15:00) so they were ahead from the get go. Dickson, Dylan and I traded lap leads for most of the workout. I hit 5:18, 5:14 and 5:10 or 15:42 for 3 miles. Goal pace for Sunday is 5:10-11, so this was a fine effort today. Best of all, I had NO foot (ankle/tendon) pain whatsoever. We followed the workout with 4 x 200m strides. Good, big group tonight for the workout.
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