Hard workout today at Kiwanis. I have a very legitamate theory that flats are super helpful and that I am screwed on all the grass workouts by more than I thought by being the only one who wears hefty trainers. You can literally line up all my workouts from best to worse and the best ones (Mile repeats on track first day, Hobble Creek Canyon, First hard long run) are on a hard surface, while my worst ones (Today, 5k/2 mile, 1k repeats, 1200 breakdown) have all been on annoying grass! I also did well at the Autumn Classic, but that was using a nice pair of spikes.
4 by mile with 4 minutes rest. 5:08, 5:04, 5:09, 4:57. More than a three mile warm up and cooldown including strides made 11 miles overall.