Notes
Plan was 4800m around 5:05s, 3200m around 4:55, 1600m sub 4:40 with 3:00 jog rest
1st interval=15:14; Legs were turning over quickly but felt strong. Never really got difficult and naturally speed up
2nd interval=9:52;2nd mile got a little bit tough
3rd interval= 4:38 Was doubting my chances and thought I would attempt 4:40 but falter to 4:45ish but was surprised I was able to hit my time. Never really struggled and was expecting to have to dig deep, but was able to hit the time without having to grit too much (even though I was tired at the end)
Legs are getting there but don't feel light and featherlike, like they did in the Spring. I feel I'm about 10-15s per mile slower than I need to be, across the board. Need to knock that down to 5-10 seconds by December.
Bottom of heel was pretty tight during the first interval but never got worse. It's been acting up a little bit here and there, so I need to stay on top of it...gel and night splint.