Ran with group at 5am from Harmon's down river road, circled through neighborhood by bryce christiansen pits, and back up river rd to harmons. Average pace was around 9's. Some of the miles were longer due to a few walk breaks. Total easy miles 7.5.
Splits: 9:04, 9:35, 8:53, 10:32, 9:14, 8:44, 10:31, and 8:59 pace for last 0.5 mile.
Track/Speedwork at 5pm with tri-club. 2 mile warm up, 4x100 (thrusts, sprint, glide, sprint, jog back), 4x200 (Sprinted 200 in 40 sec, jogged 200), 4x400 in 1:30, 4x100, and 1 mile cool down.
Went to yoga class right after the track. I think yoga will help with tightness/soreness. | 