I figured I'd start running today because my foot has felt fantastic so I did and it went well! We had speed, so I warmed up a mile with the guys and did some of it! 3x400m @mile pace, hit 66,66,66. The full workout was 6x400m @mile pace then 4x100m all out. After my 400's (which felt fantastic by the way), I hopped on a bike and did 2x(8x(20 sec super hard, 10 sec easy)) with 2 min in between sets. WOW. That bike workout doesn't sound too bad but once you do it... major ouchage right there. It took a good 10 minutes of resting my head on the handlebars to convince myself to start a cooldown after I was done with that one. Good times.