total time 37:08 I did 2 minutes hard (simulating 400 meters)- after the first one I ran active recovery for 2 minutes. After that I decided to to active recovery for 3 minutes. I did a total of 7 2 minutes hard. splits 9:10, 9:06, 9:12, 9:40.
afterwards I did the plyometrics suggested in the November Runner's World. I am so out of shape! I was only able to do 1 set. I suspect that I will be very sore.
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