Wed: 9/17/14, 1480m run, 370m sprints, manual labor

Training: PM, 64 degrees, clear

Dynamic stretch 

Then: 

1480m run by feel (5:20, 5:32 is 6mpm pace)

Rest 4 min

Then:

4 x 370m sprint

(All <1:20, 45 sec rest between, 1:22 is 6mpm pace) 

Then: cool down

1480m run @ easy pace

Relaxed stretch x 10 min

Then: later 

2.5 hours of framing in a cement patio + hauling and clearing dirt/rock. 

Comments: 

1480m run was designed to run on feel alone and only check my time at the conclusion of the run to see if I could "feel" what 6mpm pace felt like without constantly checking my splits. Shortened the rest period on the intervals following from 60 seconds to 45 seconds and accomplished each at a sub 6mpm pace easily. Goal of the runs today was to lengthen my stride and have correct form. Manual labor counted as strength work, lots of loaded carries.