Notes
mixed up todays run. was supposed to be a recovery run but didnt have much to really recover from so I ran whatever felt easy. at about 7 miles I stopped and changed into flats and did 4x200 (37.3/36.5/34.3/33.6) just to get some turnover. the 200s felt pretty smooth and didnt have any heel pain in the flats which has to be the biggest win of the day.