13 miles total
7 miles in Boost4
Coach was still sick but had us do the workout anyways. Normal warm-up and cool down. Workout was 6xmile off/on (off was Michigan loop; on was on the track) and went off, on, off, on, off, on. Goal paces were as follows: all offs were supposed to be 5:00-15; on's went 4:56, 4:52, 4:48. Recovery started at 3:30 and went up 30 seconds after every rep (last rest time period was 5:30). Actual times were: 5:08, 4:52, 5:08, 4:45, 5:10, 4:31. Ran the whole thing with Adam. Numbers 1 and 5 were also with Stu, Flynn, and Sharkey.
Really really good workout today. Hardest one was the 4:45. First rep was a little tough but that was also in trainers so that caused a slower start. Otherwise felt pretty good. Got more loose as it went on. Did have some quad tightness which caused slight swelling in my knee but nothing that was hindering. Weather was great, about 77°-80° but there was some wind, especially on the far straight. Either way, was a great run, very pleased with today's work.