I was going to do the workout today, but I didn't get a good night's sleep so I decided to move it to Saturday. Instead I went for a solid 90 on the infield, with the last 15 or so at tempo pace (and the last few minutes significantly faster than that). I enjoy these runs. It makes me feel truly fit to be able to run for an hour and a half getting faster and faster, and at the end clicking along at a really strong rate without feeling effortful. It feels like being a basketball player who can hit a shot from anywhere on the court in a game of HORSE. It's not your whole game, but it sure helps.
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