AM: Morning lift and shake out with guys on Scary. Legs were still pretty heavy from the long run and the lower body liftin we did today. PM: Workout today was 6 by mile with 3min (half active) rest in between reps. Goal pace was 10k pace for the first 3 (5:04), then closer to 5k pace (4:50-4:59) for the 4th, then back to 10k (5:04) for the fifth, and 5k (4:50-4:55) for the last one. Splits ended up at 5:00, 4:58, 4:57, 4:53, 4:57, 4:51. Things got really tough the second half of the workout, but splits still stayed at or below goal times the whole workout. Legs came in feeling pretty tired from the all the quality and volume over the last 2 and half weeks, but I kept grinding and got the work in. This was also my 7th quality day in 15 days. I want to run some big times later in the season and I know tough weeks like this one are what will get me there.