Notes
I ran 2 miles with Brace. He did ok on the first mile that was 8:17 but struggled coming come in 9:57. I even circled around him once.
I did one sprint afterward which tweaked my left quad a little. I made a few mistakes here that i won't make again:
1- The run with Brace on the coldest day in months did not serve as a proper warm-up. I should have done a stride first.
2- I should not have done an in and out sprint for my first sprint in months. I shall limit myself to long steady accelerations for any future sprint work.
3- I tightened up at the end instead of staying relaxed.