3 mile shakeout in the morning with strides. I went a bit quick, not even 20 minutes. I'll try to take the run tonight slower.
^that went over about as well as a pregnant high jumper. Mile warmup to the pier, mile of speed changes, then a 5-4-3-2-1 fartlek run. There were a ton of people about as smart as a black light covered in duct tape occupying it so there was quite a lot of weaving and stopping as to not plow through families. I got flipped off a lot. By people in cars! I wasn't even in their way! Also there was wind and zero bathrooms in sight, but I still made do. I got .99 miles in the 5 minutes hard, then .78 in the 4 minutes, .56 in three minutes, like .33 in the two minutes hard(I had to stop multiple times for little kids), and .22 for the last hard minute. Got a little over 4.5 for the 30 minutes, which I though was pretty solid! Cooldown to the house and strides. Good workout, no knee pain. Core tonight.
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