Notes
Duck WU into 4mile tempo on track + turf/duck CD
Since we pulled out of the meet we planned on doing a 4mile uptempo run on the track instead. Put on the flats and did the dynamic warm up inside and then did duck. Got going maybe to low 6min/just under 6min pace by the time we got to the track and then went straight into the 4mile. My watch is stupid and gives me .27 each lap so I ended up with 4.32 miles in 20:07 but in reality I was at 5:01-2 pace average. My watch was splitting every 1500 so it had me at 452, 441, 435, 431, and 127 for the last bit. I tried finding my rhythm the first 2 miles and then was finally able to engage pretty well and caught up to the guys in the front. The pace kept picking up and I just tried to stay as smooth as I could. It was still mid 70s and very humid so I was trying to breathe the best I could. With a mile ago dhru and jared went ahead and I was behind dan. I still increased pace but ultimately didn't kick or go anaerobic because that's not what I wanted to get out of today. Finished feeling like I could go another mile at this pace which is what I wanted. Good overall effort. Did a CD on the turf with the team still in the flats and then switched shoes for reverse duck by myself. Solid strides in front of merner afterward