running (Treadmill) 49:00  4.2 mi (11:40 / mi)
shoes: Asics-home 9-2016
Run 2: Ladder workout which is similar to a progression run since you start slower and gradually get faster. After an easy 15:00 warmup and a few short strides, run 1 x 8:00, 1 x 6:00, 1 x 4:00, and 1 x 2:00 with 2:00 very easy jog recoveries between each. Go about 30 seconds faster than whatever your ending warmup pace was for the first repeat, then speed up by approx 15 seconds per mile for each step. Finish with another easy jog for your cool-down.