Notes
2 mile warmup - 15:57, 3 mile intervals- 2 min. hard effort/ 1 min. recovery - 19:40 (7 reps) (6:34 avg.), 2 mile cooldown - 15:49. felt pretty good out there those last couple of reps are tough. ran without the arch supports in the shoes today for the first time in about 4 years. everything felt alright. I want to see if not wearing them helps with the shoe wear by keeping the outer heel off the pavement.