Notes
6-7.5 for 2mi, 7.5-7.7 for next 2mi, final 2mi included 0.5mi @8.5, 300m at 8.3, 0.25mi easy at 4%.
Followed with weights, mostly legs and some core. Seated ab curl. Back extensions. Seated hip abduct/adduct. Leg ext/curl. Leg press. Standing hip flex and abduct. Pullups. Nothing too heavy. Abs and quads weren't up to too much but what I did was useful in my not so humble opinion. Hamstrings weren't as weak and messed up as expected. Wanted to push bit harder there but due to the run perhaps, the energy wasn't there.