7 AM
strength/stretching (dynamic stretching) 4:00 [1]
running/walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
walk; jog, 3x acceleration glides
running/walking intervals 48:00 [3] 4.75 mi (10:06 / mi)
shoes: Brooks Ghost 3-tielace
4 x 1 mile, each with timer set at 2:10 with intent of doing 8:40 pace with walking 30 sec every half mile. Each interval was faster than 8:40.
(8:27, 8:35, 8:33, 8:39). 400m walk between intervals.
Skipped last 400m rest lap; got my camera and walked over the Haskell to photograph the cross country meet (HS and college)
running/walking 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Brooks Ghost 3-tielace
Ran around Haskell shooting 2 HS races and 2 college races.