Notes
Plan:
6 miles total. After warmup, run 2mi out at 80% or marathon pace and return at 85-90% or 10k to half-marathon pace. Avoid starting to ofast to make sure back is significantly faster. Follow with cooldown.
Out 2mi at 6:40, back at no faster than 6:10
Report:
Biked 2mi to nifs. 1 mi wu, ran white river bike trail, 1mi cd
6:39
6:39
6:07
6:06
Glute and side of back were pretty tight after.