~4.2 miles @ ~13.5 min/mi

"Maybe your crotch problem?" suggests Mary, rather indelicately, to explain my sub-par performance at the 5k race a couple of days ago. "Oops, I meant to say 'groin' or 'hip adductor'." But no matter — we've done 50 milers together, we're trail friends, we can say anything!

Today Mary's coach prescribes four repeated intervals of 9 minutes running + 1 minute recovery. We execute to perfection along the W&OD Trail in Reston on a Sunday afternoon, averaging ~12.5 min/mi pace for 40 minutes. Cars stop politely and cyclists give warning as they swoop past. Conversation as always is thoughtful and frank.

And afterwards: a shopping expedition to Trader Joe's for wine and chocolate and kefir!

(trackfile) - ^z - 2015-11-18