Notes
1.5 mile warm up 12:50
4 mile tempo on Owings Mills HS track 25:30, wanted to do a 5 mile tempo but my back felt stiff and it was hot and I just felt like fucking dogshit, fuck this workout.
10 X hill sprints, the steep ones by the field, about 7 seconds each, full recovery
then about a 3 minute walk rest, then
1 mile tempo on the track in 6:05
half mile cool down 4:04