Notes
Tough workout today in flats. Went with no orthotic which I now massively regret with the amount of pain in my heel currently, I can barely walk. However, felt ok on the intervals. The first two 800s were fairly smooth and close to even pace. Just ran with Roger on those two. Took a quarter mile between each interval. Then did 4 x 600s. Ran the first 400 of each of these fairly strong and smooth , closer to 68-70, and then tried to change gears. Didn't feel strong or smooth on the change of pace but still got from 31 to 33 on these parts. Solid set of times for not feeling smooth in any portion from the foot up to the hips and glutes, or even the upper body. Either way, solid tune up in case I race on Thursday.