5.23.18

800m run @ last week’s avg mile pace
*Rest 2 min
x4-6
*If you are holding pace, continue to 6 sets

Goal pace 4:44

Actual:

4:30 (went out a little hot on first 400), 4:37, 4:40, 4:34, 4:38, 4:40

I could definitely feel myself figuring out the pacing a little more during this. Can probably hold a couple of more sets at the 4:40ish pace, especially if I don’t do the first set at 4:30 🙂
+
3 rounds:
1 min calf foam roll ea. 
60 sec. banded frog rocks
https://www.youtube.com/watch?v=MhQbzBHipsU
3 quadruped hip CARs ea. 
https://www.youtube.com/watch?v=0Hzh7otLlls

completed, plus rolled out calves for longer, plus worked on IT band for while as well. Calves and IT band are definitely still in the process of adapting to training volume re: running.