AM: Ran 5 at a good pace Ran into swat Hot outside Hydrated well PM: Ran 12 at a good pace Crack to Crack 53:28 (9+ miles) 3-mile cooldown (12 miles) Warmup mile - 7:12, 5:42, 5:57, 5:50, 5:47, 5:34, 5:36, 5:50, 38, and 5:18(2:56/2:21) Hot outside Hydrated well Felt alright overall, tried to be conservative in the first few miles. I was running with Ry for the first bit of it, the 3rd mile we slowed down a bit too much so we picked up the pace for the last half of that mile. I stayed calm on the hills for the next two miles but the hills and heat got to me. I felt weak on them. Overall this whole threshold felt slow. Even when I tried to turn over the legs faster I wasn't even able to hit 5:30. On the last mile I got stopped at the light which was the reason I was able to run a decent time for that mile. This was also my first time doing SML thresh since last march. Shoulder circuit with intervals of 15 and 20 second static holds