AM - 5-mile shakeout + dynamics and drills.
AM2 - workout at sokol park. 3 mile w/u with some speed changes the last mile in 5:39, mile in 5:03, 3:30 jogging recovery, mile in 4:53, 3:30 jogging recovery, quarter-mile in 69(nice). long c/d for 13
aside from 4 lighthearted hill workouts in the past few months this is my first workout since february, and what i'd call my first real workout of this year, maybe since 2017. a 4:53 repeat isn't too bad of a starting point, i guess. not like it's the fastest mile i've ever ran without wearing spikes or anything(it is). quarter-mile was gonna be a k to finish off the workout but i got a bit too much salsa on my chip during the second repeat and bagged it. i can live with it for today
PM - 7 easy, 7:09 pace
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