AM - 17 miles. 4+ mile warmup, 10 Mile AT Tempo in 53:19 (5:20/mile average). Splits - 5:22, 5:23, 5:23, 5:21, 5:17, 5:20, 5:20, 5:19, 5:18, 5:15. Cooled down 3 miles. A great morning... even if was only single digits outside when we started. Fritz, Matt, Scott, Mike, and Chad came over and met Andrea and I at our place. We all ran together for ~30 minutes (yahooooo - Andrea too!!!) for our warmup, then got going rolling on my tempo loop. Matt ran awesome today, he was never more than a step behind me for the first 8.5 miles and finished the 10 just a few seconds behind me. He's got the killer instinct to get after these longer workouts, and that makes it a lot easier for me to have someone to work with. Fritz and Mike started w/ us, and Mike also jumped in for some mile repeats during the second half of tempo (it was nice to have him there at that point). I thought about extending the tempo to 11-12 miles, but figured since I hit 10 right at 5:20 pace despite the cold, that was about perfect for today. I have another week of harder workouts coming up before my mini-taper for the RnR 1/2. A very good team effort this morning. We regrouped for the cooldown and then headed back indoors, where Andrea had eggs, bacon, sausage, and hot chocolate ready for us. Lots of fun... Chad told his story of getting shot in the chest with a rifle... so we're basically all just a bunch of wimps compared to him! Thanks guys for a great run this morning! Tomorrow we're planning to run from Highland High School at 8:30am. PM - 5 miles.
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