6x800 (rest as long as interval takes)
WU: 5 laps in 9:15 -- rest 0:45
MS: all 800s in either 2:57 or 2:58
CD: 5 laps
Total distance - 7 miles (28 laps)
Total time - 55:50
Ran at 5:15 AM at ACU track with JB. Pretty happy with this run considering how my 800s went last week. 40 degrees when we started. Lights were on. JB hardly broke a sweat...I paced, he stayed right with me the whole time, no sweat.
WU: 400, then 6x50 on 15"
MS: 12x100 on 10"
4x50 kick on 20"
Total distance - 2,300 yards
Total time - 49:09
Shoulder feels much, much better. Don't know what happened. Never hurt one time. Swam at lunch at ACU pool.
Breakfast - thunder coffee
Lunch - braised, grass fed pork liver (cooked over night in slow roaster), sauteed kale, hazelnuts, raw cheese, 1/2 avocado
Dinner - eggs cooked in butter, assorted raw unsalted nuts, cheese