am) 12 mile hard fartlek in 1:18. Simple structure... A few seconds to a few minutes at paces ranging from all out to marathon effort. Recovery between each was as long as I needed to feel ok again.
Then I had the privilege to go an vote. And I do think it's a privilege. One of my biggest pet peeves are people that complain about things in this country and then refuse to pay taxes or vote. If you do neither.. realize that parasites don't get to choose what they eat. Or leave and be a burden on another country.