Notes
on the treadmill. got a late start and didn't feel like running this long in the dark. went well. aerobically, not a problem. did have waves of achiness in left hip, butt, and bottom of left foot.. which makes me think that the PF and hip thing are related in some way.
2 miles easy
5 miles @MP plus 15-30s per mile (8:49-9:05)
7 miles @MP (8:34)
1 mile @HMP down to 10k pace for last 2 min (8:06-7:30)
1 mile easy