2.80 miles in 23.21

i really hate that i didn't just lap back and total out for three. this is my home loop and i never have a problem with the 2.80 but the idea of doing it under 24 min is intriguing. the interesting part is that this is not my favorite run. it became painstakingly obvious that i love the long runs because i am able to remain at a comfortable pace (sorry heart rate zone of 3-4) but these short runs i'm always in 4 and 5 zones. i realize now how i got into marathons and not 5k's. anyway one last thought that is noteworthy: do not eat white cabbage salad and spaghetti and then run. i'm just saying. i learned the hard way. i was sick through much of this run. i feel compelled to say something good about the short runs they are quick and there is almost never a reason (save white cabbage) not to go out for a quick out and back. i always try and get back before the family even knows i left.