AM Run with Club NW. Ended up being a huge workout because I did a warmup and cooldown by myself as well as a warmup and cooldown with the club runners.
We started with a 'warmup 400' which seems to be the standard way these workouts start. I ran a 73 and actually ended up leading the quarter meaning I was probably trying harder than I should have been because I was running with a bunch of 4:10-4:20 milers...but whatevs.
Then we did a 22minute tempo run. I ended up running just shy of 4 miles (pace was 5:35 avg). It was hard at first, but I just got into a groove. Ran with Dylan Kent, Tahoma Doyon, Sheridan Grant, and Jay Navin in what the club calls "Group 2" but which should actually be called Group 3 as there is both a Group 1 and 1a.
Definitely held my own on the tempo, but then we did 6 by 1 minute hills. My lack of pure speed showed here and I was at the back of the group the whole time.
Really pleased with the tempo run as it was about 34:45 10k pace.