Notes
I ran 6 miles in the rain. 10 minutes of warm up running, then 16 x 40 second surges with 1:20 recovery run, then 9 minutes of cool down running. I felt good on the fast stuff. I was able to get down under 6 pace on several of them, and in the low 6's for the rest. It was a good workout. The heel managed. I used the new arch support for both workouts today. I'm not sure if it helped, but it didn't hurt to try.