I am counting the BBK workout as 9.5 miles today. 3 miles warm up 3x400 speed work with 200 rests between each 2x1200 with 400 rest between each 1 mile cool down. I am not at all pleased with my running and speed lately. I know that where I am at, is where I am at... If that makes any sense. I'm ready to not be so lazy so I can see the speed come back into my running.
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