Notes
Thurs – Short run or day off. Shuffle them around but make sure you are getting in the miles, they are the stuff of personal records. Either today or tomorrow, during your run, I want you to, during the run, put in 5 X 1 min. surges at 5k pace intensity. Pretend as if you are in the latter stages of a 5k and really grit out those minutes. 2 min recovery in between.
ICE, no traction,tired; but made the best of it...