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This was the workout I've been waiting for and it was completely worth it. I've been peeing clear for a full 48-hours and so decided to give it a go.

Warmup 15 minutes

30 minute tempo outside probably around 5:20 pace (out on Spear St bike path),

5 minute jog, 5 minute rest

30 minute tempo run on track at 5:05 pace

2.5 cool down

Felt incredible. Couldn't slow down. It was like my 18 mile long run a while back on the bike path where I was hitting 5:45s for a bit. I was so smooth and even for the 2nd tempo. Barefoot cooldown, then lifted weights.