AM: .5 mile w, 4*800m@5k pace w/100m walk rest,1.5 mile cooldown.
PM: 1 mile warmup, 3 mile Tempo run doing the region course in 17:12 (stopping my watch at water stops.), 1 mile cooldown. The tempo run felt pretty terrible, my calves killed and I was really dehydrated. I stopped at mile 1.5 for about a minute, and at mile 2.5 for about another:30. I was hoping to not stop, but it was SO hot I needed water pretty bad. However my time was pretty quick. I ran this tempo faster than I raced during both my Freshman and Sophmore year.
4 miles easy later tonight.
Strength Training: Core
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