AM Total run time 49:10 Did some speedwork at the track today. This is the fastest I've ran since the race a week ago and it felt pretty good. Ran a 2 mile warm-up, then 12 x 200 @ 5:20 pace with recovery of the same time as the interval (splits were 42, 41, 39, 40, 40, 40, 39, 40, 40, 39, 40, 37) I picked it up for the last 60 meters on the last lap. Ran a 2 mile cool-down with 2 sets of carioca, butt-kicks, and no-arm running. PM 28:13 Holy wind!! I wanted just an easy run, but turned into a battle of life and death! Avg. 7:41 per mile
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