easy day!
For me one of the hardest things is to keep from wanting to push on a non-push day. It is weird for me running without ever feeling like you are breathing hard but from what everything I've read I need to do so in order to be ready for the harder workouts so who am I to argue.....
Treadmill for 3 miles + 4 100m Strides
Mile 1@6.8 with warmup 1/4@6.1
Mile 2@ 6.9
Mile 3@ 7.0
Strides at 11.5 recovering to walk at 4.0 for about 15 seconds in between.
Total 3.45m in 29:56.
Thanks Juls for the technical support. Your size recommendation was perfect though they aren't the same size in our respective blogs.