3 miles WU, then a workout of 400, 400, 800, 400, 800, 400, 800, 400, 400. Equal recovery. I found this workout on Jake Krong's early blog as a tune up before he dropped a fast 10k time and it seemed like a good workout. I felt pretty dead on the warmup, and I was def. running on some tired legs in the workout. Didn't go too fast, was mainly feeling out pace. Recovery was all around 6:50-7:10 pace, so more floating then jogging. 76, 77, 2:36, 76, 2:36, 78, 2:36. After the last 800 my left foot started really hurting on the outside. I floated 200m and knew it'd be dumb to finish the 400's. No cooldown, but I'm gonna stretch and ice it out. I don't really feel like running 12 tomorrow with a race on monday, so I guess I'm cursed to never hit a 100 mile week by the blog standards. 6:29 avg pace, 5:58 pace with the warmup excluded
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