Well, I wanted a 5K PR so I incorporated the 2-loop 5k nearby into my long run. Warmed up 3 miles 9:00 pace then did some strides. The race started and I went out suicidally trying to stay with Mary Green, who is an incredible master's runner that rarely races locally but when she does she creams everybody. First mile 5:57 which is ridiculous, then died to to a 6:12, 6:17--which put me through 3 miles in 18:27, and had the course been 3.1 on the dot and had I mustered up anything resembling a kick perhaps I would have gotten a sub-19, but such was not the case. The course measured long, but there was a lot of curving and dodging the walkers on the second loop so that it probably what happened. Oh, and since it took me 55 seconds to polish off the last .16, showcasing my severe lack of kick, that was a problem. I could kick myself for not kicking. I need to learn to pace these things better! I am still glad that I got a giant PR out of it so I can't complain. Cooled down 12 miles at 7:49 pace.