Notes
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.