AM: treadmill 4.5 miles with 6 good striders to warm my legs up. Planning on doing a little speed work later, so hopefully it helps get me springy and ready. Then gym: chest, tris, shoulders PM: track 10.5 miles, 2 miles of hard running. Workout was 4x200, 4x400, 4x200 with 400 jog between all items. Drew, Jim, Charles, and Hunter ran. Drew did his own thing, Jim and Charles stayed with us through the first 400, and Hunter stayed with me for all of the items. Splits- (200s) 31.5, 31.6, 32.0, 29.9 (400s) 1:07, 1:06, 1:09, 1:08 (200s) 32.9, 30.9, 31.2, 28.0 Square tracks are terrible for these types of workouts. | 