Notes
The plan here was a progressive run, that was a fail. Ran at Iowa State's cross country course with the idea of putting spikes on for the 1st time in months and start getting used to them. I started out at 6:20 pace but soon my back just exploded (non-literal exaggeration). Clearly wasn't used to the spikes or frequent hills but hopefully I can also blame the frequent driving and moving/lifting the past few days. Basically I didn't get faster on this progressive run until the last 1/2 mile to dip under 31 minutes for an 8k. My legs didn't feel tired, but I just couldn't get going with my back so tight and sore.
I guess I couldn't end August with a good workout since the whole month was sort of a let-down in terms of training.