Notes
Before the run my hamstrings were really really tight and my upper body was super sore from tubing on saturday... but the tempo run went pretty darn good deff since its in the middle of the day. hit 3.8 in 30:05 and started dropping from there 6:50, 6:28, 5:48 and .8 in 4:35 (5:44 pace) I think this has been my best kenyan run so far because there was no drastic drop in pace and it felt easy plus it was almost 4 miles worth of tempo
did 1 set of up hill bounding after