4 mi. This was a first, Paul sneaking in a mile for time days before most people were racing! I stayed back with Gary, thinking that would be 6:15 ish, but he ran a 6:02 and I was a step off that. I felt good after the mile which was in the middle of the workout. Many people were missing, no Erica since she just raced Cancun, no Chiara, Carolyn, Charlotte, Walter, Scott… but it was worth me going and stretching it out.
1 mi warmup
100m strider, 100m recovery
300m, 200m recovery
600m, 200m recovery
400m, 200m recovery
1600m for time, 200m recovery
400m, 200m recovery
800m, 200m recovery
300m, 200m recovery
200m 200m recovery
100m strider
drun4fun 