AM: 7k warm up, then 4k, 3k, 2k, 1k downward ladder, sb 400m rest between. First two on road, last two on track 4k (15:00, 3:45 pace, 570m to get across street, also quick potty break, so 3:35 rest) 3k (11:10, 3:44 pace, 476m to get to track, 3:07 rest) 2k (7:24, 3:42 pace, 2:28 rest) 1k 3:39 coach admonished me to not push the last one. 2.72 cool down PM: 9.38k, also did a clinic with Marilyn Arsenault, an elite Canadian runner who teaches proper running posture.
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