12x400

I couldnt think of a good title for this entry so stuck with the basics heh. Ran in the morning with emily- 3.5+ miles 32 minutes. There were some people out looking for a lost dog so if anyone has seen Riley let them know haha. Hopefully he turned up. That reminds me a long haired tan cat has been hanging around the house its funny to watch him. Also in cat news my mom had to put April to sleep which was obv sad ugh.She was a good little mom :`(

Then at noon i rolled down to mcd for a workout. I was going to do 6 800s in 2:40 but the mcd crew was doing 8 400s in 78 or so so i joined them. rest was more or less 2:00 plus a little extra after 4. Im not worried about the rest or the distance of the intervals really- just want to get 3 miles of total distance in at 78-80 pace. It was a bit faster than that. 79,79,76,76,77,75,77,76,75,76,79,70 avg more or less 76-77 with a lot of .5s etc. Patrick ran all 12 which was quite good and stuck right on the 70 at the end.

Then ran 1 mile WD in the gym after- btw only 1/2 mile WU which wasnt good obv I got there late cuz i dozed off for like 10 min. But no real worries. My foot was pretty much good actually my heel was a little more sore than the bottom today. Still 3 miles of total running at just about 5 min pace good sign- also the long rest isnt great for my heel historically so that is good as well.

Im back to icing and wearing the sock at night for my foot which is already helping- try to pay attention to that- actually just pay attention dont try heh.

Now just some good distance runs the next 2 days prob 3 runs inthe 2 days i think. Then wo wed and fri. Tempo and probable farm rd. Not too fast on farm rd though.