Thus, July 18-4M run on trail in 31:00. Started at 8:20/mile and finished at 7:00/mile.
Wed, July 17-Workout was supposed to be 320m time trial in target time of 43.2, rest 12 min, and 200m time trial in 26.5. Wearing my homemade orthotics for spikes (not the real ones for my shoes and sneakers), the 320 did not go as planned. My foot moved all around in my black Adidas spikes, and I felt super flat. 45.2--beyond disappointing. I switched into my old Nike spikes for the 200, and inserted my homemade orthotics. Much better. 26.4.
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