Notes
A spontaneous fartlek run. I thought about doing a track session, but with the wind and cold, I decided to do fartlek. I went out and ran hard on the road until traffic came by when I jumped on the sidewalk to recover. So for the first 3 miles, most of the hard bits were short - 30-150 meters. Miles 4 and 5 were longer stretches by the park. Mile 6 was a hard steady mile. The wind was tough but I managed well. Glutes were sore during the warmdown. Splits: 7:19, 7:20, 7:21, 7:06. 7:20, 6:22.
Followed up with 6 x 100 yard eccentric strides.