2 miles warmup, 1 mile speed changes then changed shoes and did another lap. Workout was 1600, 3 sets of 3x400s. We had 2 laps recovery after the 1600 and 1 lap between sets, standing recovery during sets (I think equal recovery, we just went when Bill said.) My 1600 wasn't so hot, 5:47-5:48. I was supposed to be under 80 for every 400. Mine went
1) 76, 78, 77 2) 79, 78, 76 3) 78, 77, 77.
Then we cooled down 2.25. Got me to 10.5 including the 2 team warmup laps. Happy with the workout, I would have liked to see the 1600 be faster but otherwise it was good! The wind was strong so that was a bit tough but glad we worked through it cause you never know what the weathers gonna be like on race day!
Calf felt fine! I put on Icy Hot so maybe that helped it but it's feeling much better. Can still feel it a little but it's definitely improving.
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