pm: 2.5 miles with Sumo, then 12 miles in 1 hr 28 min. I was very happy with this workout- average speed on my GPS at 6 miles was 7.5 mph, and at 12 was 8.1 mph. This distance was perfect- I was able to shut it down before I had to slow down. Big difference. .5 cool down jog for a total of 15 miles.
I have no idea if it made a difference but just for fun I took a 5 Hour Energy 2 oz bottle before starting out. I felt so good, this is something I will try again. Tomorrow is an easy day no matter how good I feel.
Upper back discomfort almost negligible- extensions are working!
total for the week = 44 miles