Took some time off on Monday (Day 1) which is my norm; it was  also a travel day for me. But Tuesday’s session was great. I did 4 miles in the AM with a neighborhood buddy from the hood; it was a very slow run, thus too much energy was not used. My PM session went well. I started this run off with a 3 mile run before doing 2 miles at 6:19 per mile pace; I followed this up with 1 x 800 meter run which I did in 2:55; after, I ran 2 x 400 meter repeats in 1 min 27 secs and 1 min 25 secs. I concluded this workout with an easy 1 mile cool down.

Total Miles: 11