strength/stretching warm up/down 8:00 
dynamic stretching at home before getting to downtown. Static stretches immediately after 2nd run.
Didn't sleep too well (woke up about every hour. Didn't stay up til the end of the KU-W Vir. game. Did take 30 min nap before the game as I wanted to ready for the long run today.
running long (Galloway run) 2:07:00  10.78 mi (11:47 / mi)
shoes: Hoka Clifton
6:15 - out on my own from 9th/Vermont to K-10 & Louisiana. I ran mostly on Vermont, crossed 23rd, then by Billy Mills MS and to the K10 overpass. Then back to start where the Dog Days group was just finishing up their warmup drills. I planned it so I didn't have to hang around to start running again.
Carried water bottle and took one Shot-Blok at about 45 min out.
Did Galloway 60/30 intervals. Temp at start 27F, pre-dawn
Took off my headlamp and water bottle belt and went with the Dog Days group to Mississippi and Campanile Hill. There I split from the group and headed to Daisy Hill; turned around at the bridge over Iowa. Continued the 60/30 intervals. Sun came out; nice.
After being sick this week, doing about 10 miles was enough.