Notes
Long workout with John on Old Plank. 20 minute tempo. Felt really bad... like my back was just being jarred every step. If we go by the trail markers it was like a 6:20 pace, but it felt like the effort was faster than that. More like 6:05 pace. 4x3 minute 5k pace followed. Felt a lot different on that (better)... ran them really well. Then 4x200hills. Hard to judge, but in the ballpark around mile pace. Long workout. Felt really tired throughout I would say. My back is really sore and stiff.