OBJECTIVE
4 mi. inclu. 2x1600m @ 6:47 w/800m active recovery

ACHIEVED
1.95 mi. WU
2 x 1600m (6:16/6:17) w/800m active recovery
1.89 mi. CD

total distance = 6.33
total time = 50:04

6:04 AM 69° 87% 4 mph

Went to the track uncertain how this one might turn out. Happy with the result and the effort. Fairly tough workout.

After the run, I "built" a rudimentary rolling device (basically a cut down broom handle threaded through a section of PVC pipe). Rolled my calves using quite a bit of pressure. Optimistic this could provide some relief for my tight calves. (fingers crossed ...)

PRE RUN
weight=164.5
water

POST RUN
SlimFast & multivitamin