600 choice
400 IM d/s

kick:
2x{ 4x75 1:15, 2x50 :50}

6x150 2:00
odd: pull breathing 4/3 by 25
even: neg split

5x300 alt 3:30, 3:45
8x50 :45 desc 1-4, 5-8
12x100 (1:20- :05)x3
4x75 easy 1:15

Ooooh, slept in a little bit and met Jon. We were going to run on the roads but the soft rubber track felt too good to leave. Left quad was a bit tight at start, otherwise no residual soreness from Saturday. We took it very easy for 5 miles and then picked up the pace each of the last 3 miles. Nice little recovery run in the dark fog. 37 degrees.

Placed a 1/4 inch piece of foam under right heel before the long run on Saturday - Achilles pain totally gone - felt perfect today.

PHew.

Started out really nice and quiet. Wind and mist picked up against me on the way back. Nonetheless, a nice run along the ocean.