Running 55:00  9.0 mi (6:07 / mi)
10 minutes warm-up
5 minutes active warm-up-type-stuff
3 x full loop progression run
15 minutes cool-down
Push-up + Core circuit (170)
Stretch and Roll
First loop felt good, nice and smooth, pretty easy. Second loop got a little tougher, decided to do 3 not 4 about half way through and picked it up, focused on running efficiency and effort in the middle. Third loop is where I lost the other guys, would have really liked to stay with Derek, especially since I was only doing 3. Overall effort was there, not quite a Saturday feel to it though, should have either backed off on loop 2 and done a 4th one, or just stayed with Derek, both would have gotten me to where I needed to be effort wise. Still a good workout, just some questionable decisions, good learning point.