8 miles total after work. it was still warm out. 3 mile warmup up the canyon trail, then a 3 mile tempo starting at mile 4 of 10k, then 2 miles home. tempo splits-- 5:32,5:38,5:28 I survived it. body still just feels really beat down. I have been working more lately and running less. hammies are sore from using a sledge hammer and shovel a little too much this week. can i count breaking out driveways and repouring them as cross training?
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