running (bdb track) 1:20:00 shoes: adidas boston boost #3
still a little snow on the track but the sun and warmth really helped. basically, a 5k+ of 600's @ 10k pace/46 vdot w jogging 1:15R, then right into a 5k @ half pace/ 44vdot.
Then 6R to work a little stiffness out of the leg muscles, and into 8 x 100 @ sub 20. the last few at 17,18 when pushing off more at start. 1:15 walk/jog R.