Notes
Did a 1.5 mile warm-up with a couple strides and then the plan was four miles of 45s surge on every half mile. It was HOT and I felt like complete garbage at the start. After about 15-20s, I really wanted to stop but made myself keep going. After the third 45s surge, which went up a hill the entire time, I stopped for a second and debated quitting but I kept on and felt much better the last few.
I was supposed to do eight but since I suck at counting, I ended up doing nine. After about a 20-30 minute break, I ran two more miles with the team.
Because of life, I can't work out again until Friday, so I made myself run hard enough to need rest until Friday. I had less than three hours rest after the first run and I really struggled in the heat.