Good Workout! On April 9 I did an out and back tempo run(slightly short of 3 miles), running each leg in 20:30s. Using the same course today I ran a strong 17:38 and came back in 17:15, the last 800 (the section where I run intervals) under 3 min. Goes to show that I was well rested today relative to the Apr 9 workout.
You can't run tired all the time and expect to race well.
3 mile warm-up, short cool-down total = 9 miles.
Apr 19 I did just 1 mile with Sumo and an hour easy on the bike.