Well, I decided to go do my run at lunch today… I was so hungry, but decided to get it out of the way. Anyway, today called for a 24 min tempo run which is the longest i’ve been on so far (tempo-wise). Well, I decided to kinda push it a little quicker than the pace called for to see what I could get for a 5k (something I haven’t done in a long time). Conditions were great outside, and I ran a PR of 21:28!! (Garmin on 5k course) Best part about this is I wasn’t finished with the tempo run and kept it up for the full 24 min. I felt pretty good the whole run, but probably couldn’t have kept that pace for more than 35 min or so. I’m pretty sure I could have hit the 20’s today if I went all out. Yes, not blazing fast for ST, but I was happy, especially since I haven’t run that fast since HS (21:59). I’m doing this running to build a good base for next years tri’s and a marathon in Jan. In case your wondering, my sprint 5k PR is 22:45. Looks like the training is working- always good to see progress 
J