Notes
I should have read the tea leaves on this one. Even disregarding that my last 2 runs have gone poorly and resulted in a banged up knee, I woke up with a tight lower back, a still nagging left hamstring, and my calves felt oddly dormant. I had no reason not to push this workout until tomorrow other than wanting to get it done and likely having a big meal tonight.
Warm-up was 2 miles, then 2 miles back at tempo. I averaged slower than 6:20 on those tempo miles but I had excuses including gravel and 1 big early hill. Then a half-mile in 2:41 to officially inform me that today wasn't feeling great. I switched the workout to a classic Luther 2-1-4-1-2 minutes based on effort.
Each felt slower and harder than desired, but I got through it. I did mess up and swap the last 2 pieces. 1 bright side, my stomach felt fine!