running 50:00 [3] 4.5 mi (11:07 / mi)
Flying 30's workout. 30 meters on 100% about 4 minutes off. Repeat 8 times. Fairly easy workout aerobically but always leaves me sore the next day. It was nice to be doing speed work and seeing how fast I could run all out. Felt great on the hard sections but had a big cramp on the recoveries, this is the third day in a row that my slows runs I have cramped up on. I don't really know what is wrong, probably just eating to close to my runs. Did some dynos and stuff in here which is why the time is kind of high for the mileage.