1 week to go.
3 miles warmup, 1 @ HMP, 4 @ MP, 1 @ HMP. 1:00 rests
22:36 (5:43, 5:40, 5:35, 5:38)
I've been trying to teach myself to run midfoot at MP, but I think that's a mistake. I've had a bit of quad soreness the last couple weeks, and it seems to be from trying to force my form in this way. My quads started to complain in the first 2 miles of the MP segment, and overall it was uncomfortable. I went up on my toes the last couple miles, and I went faster while working less. I'm concerned my calves won't hold up to that much pounding in the real thing, but I have a gut feeling I'm going to wear out faster if I run flat on my feet.