Notes
4x(4x100ish) with about 30sec rest between each rep and a half mile decent pace recovery jog between each set; a light workout today to make sure we are ready for Eastern this weekend; basically strides with a short rest in between; the paces listed on Runningahead are wrong, the .06s are too slow and the .07s are too fast so all the intervals were in between the listed paces; tried to stay smooth with good form on the intervals; had a small ache in my left glute which could be a minor strain/pull, hopefully that will be gone before I race; really nice day to be outside...