AM: 10 miles total, 2.5 fast. workout was 400, 800, 1200, 1600, then I sat out the last item to time/manage the runners.
I ran based on leading the group so everyone had someone to push towards.
PM: gym and 3 fast miles of intervals for a total of 7.6. Workout was 400, 4x800, 400. I did it all at 5:00/mile pace with long/equal recoveries.
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