AM - 4.9 With my daughter at her cross country practice. I think the coach may be learning because last year he started the kids right off with intervals and now he thinks they need to build a base first. Glad I went.
PM 8. 2 mile warm up legs were really heavy and didn't feel good. 6 mile tempo in 36:01 felt ok for most of it, didn't feel great but I was expecting that. No cool down because after I had stopped for a few minutes when I tried running again my ankle just gave out and said no more. It's been hurting pretty constant over the last few week but this is the first time it stopped me.
This is awesome
https://www.youtube.com/watch?v=-NwHNHNXsg0
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