ran at like 9:30 with ryan, did a five mile course he made up, basically the 3.5 mile course we did the fartlek on and then .75 out and back. was pretty tired and it felt like a slog honestly. then we did some continuous in the shepard parking lot, and we did the 200s w/one min recovery on elm street. they were really hard for me, didn't feel amazing but i put in good effort, felt super nauseous after. our first one turned out to be really long (mapped at 0.15) so we shortened it a bit, and the others were 0.13. my times were 38,32,33,32. cooled down half a mile, then stretched and did 7 min strength starting with a 2:30 plank. tough day, but got it done. gonna start getting up earlier before harder runs, having some time to be awake before helps me a lot i think. good day.