Running (Road) 54:20 7.16 mi (7:35 / mi) +137m7:10 / mi ahr:140 max:171 shoes: Hoka Huaka - Oct 16
Run 2: Run 12 laps of “faster straights, slower curves" on a 400m track. Don't worry about split times; just try to have a distinct difference between the two efforts with the straights being as fast as you can go without having to strain, like when doing strides. Normal warmup and cool-down.
OR
If no track handy, you can do this workout on any flat course by alternating 30 seconds fast with 40 seconds easy for 3 miles.