Run 32:41  5.0 mi (6:32 / mi)
Time trial w Kip on the bike. Learned to slowly lay on the juice but not hold back a reserve sprint. I really like the cue "Relax the face, keep the shoulders low, increase the arm swing" you can see my pace spikes up and down when I forget and remember.
Strategy must be......controlled and smooth -> first 5 miles (with room to adjust for a fast start...if you go out of the gate too fast, it's okay to slow down to reasonable pace) -> 5-7.5 layer on the speed gently -> 7.5-10 Giv'r shit, shoulders down, strong arms, relaxed face, 2 breaths a stride.
Run 37:00  4.8 mi (7:42 / mi)
Warm up and Cool down were way faster than expected (which is a good sign)