Notes
Was going to run the workout I planned for last Tuesday but was pushed for time, so I ran four miles fast progression in 21:48 (11:09, 10:29) with splits of 5:42, 5:27, 5:20, 5:19 for an average of 5:27. First mile was crawling, the second mile I tried to maintain pace up the 600m hill, which hurt some, the third mile I backed off the second 800m because I had a big time cushion from the downhill and the last mile hurt a little. Afterward, I ran 2x200m fast with 200m jog recovery and I could tell my legs and hips have no power/speed.