Notes
Hello!! Maybe things are starting to come together. First, I was soaked, rained the whole time but limited wind so it wasn't unpleasant.
Did more than expected, hit up the track during around mile 3 and 4 and did some 1 minute accelerations before that and 2 strong 400m's at the track, the fastest was a 1:35 which felt like it was faster when I saw the time haha.
Took a couple small walk breaks to get into the track and also right after the last strong 400m.
Hammy holding up, still doing the compression, did the older shoes today so didn't do the heel inserts.
HR 167 (not bad for speed), cadence 170
1: 9:05.9
2: 8:25.5
3: 8:28.7
4: 8:16.5
5: 8:46.2
5.51: 4:26.2 (8:44 pace)