Long run today with a three mile tempo in the middle. I ran for 3ish miles until I got to the canal and started my tempo heading west. Didn't eat great before, but I got through the workout and hit my split in the range I was supposed too. Did it in 16:07 with splits of 5:20, 5:23, 5:24. The last mile was real tough cuz I finished with the uphill on the other side of the big dip over by smiths. After I finished the tempo I went another mile then got off the canal and finished up my miles to the quilted bear and got a ride home with Ali :)
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