Notes
Good run. Legs weren't as tight, so the run wasn't painful. Lungs/sinuses were an issue so I had a hard time going faster. Started with 1, 2, 3, 4, 5, 5, ,5 ,5 5, 5 minutes @5.5-6.4 which added up to 4 miles, then I did a modified 30 minute speed program that alternated 1 minute fast/slow for 3.1 miles
101' elev. gain