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10:15 AM

14.3 mi


8:17 mi


126 lb
158 bpm
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Kept it easy, except for 3 hill repeats up cap hill. I liked these repeats -- the hill forces me into good form, and then I practice sustaining on the flat.

Also did an aerobic bit at the end up Rock Creek to make this into a bit of a progression run.

I was heel-striking at the very first part of the run, but quickly corrected. My left quad was a bit sore at the beginning, and the soles of my feet and my achilles felt sore on both sides, but I worked out of it