Run 30 minutes as fast as possible.
Sounds simple..... BUT: If I go out too fast, I will crash and burn. If I go out too slow, I will not cover the ground necessary.
I don't want to die. I need to be able to move quickly for a long period of time.
Another reason why consistency is important. Another reason why I need to continue to challenge myself, daily.
The result: it was a hard 30 minutes. 6K was covered. It was challenging.... but I made it.
NOTE TO SELF: squatting before a hard run may not be the best option, next time.