I ran an easy 5 mile run in the morning followed by a good session of dynamic stretches and massaging of the calves and quads afterwards. Wasn’t sure what the workout on the track would entail or if I was even going to do it due to my Achilles.

Warmed up 6 laps on the track and my foot felt alright so I decided to continue.

3 mile fartlek run with every 150 meters alternating between fresh, good, and hard pace. 50 meters in between. About 16 minutes for those 12 laps.

3 x 800 (finally!!!…good pace, fresh, good pace) The first and third one just over 61 seconds per lap. 400 meter recover in between each 800.

1200 meter jog followed by a fast 400 (around 56 seconds)

Mile cool down with 10 x 100m strides. Body felt pretty good after all of that which is a good sign since I raced on Saturday. Also, this was this first workout that actually felt like a distance workout since we got to do 800’s. Need to work on my mechanics and form a bit but glad the speed is there.

About 15 total for the day.

We Are One 365.

AR. NF. NR.

Nick