3-mile warmup (3 miles) Warmup 200 - 28.97 Pre 4:41.37 (4 miles) 29.96/38.38, 30.04/40.94, 30.10/40.27, 30.63/41.05 10:00 rest (5 miles) 8X400 w/60s rest (8 miles) 71.01, 69.81, 69.80, 69.58, 69.22, 69.08, 68.96, 68.19 3-mile cooldown (11 miles) Hot outside Hydrated well Pre-run drills 6 striders Legs felt pretty stiff going into it, on the warmup I didn't feel like I had a spring in my step. Once I put my spikes on and did some striders I still felt sluggish. I did my warmup 200 and it felt like my stride opened up a bit. As I started the Pre I found a groove on the fast ones, the slow ones were hard to judge with the wind, but nonetheless I managed to stay around 30s and 40s. I did notice however that I slowed down throughout the Pre, even if it was only slightly, which just means I have something to work on. After the Pre however, my legs didn't feel sluggish anymore, the 400s felt smooth and easy. On the last two I couldn't escape the wind so I did start to dig a little more and started making it hurt. Overall I'm happy (not content) with where I am now compared to the last time I did this workout about 2.5 weeks ago.