Tempo & Bench

1 mile warm up
3 mile tempo run at 9 min pace. Tried running POSE method entire time and I definitely feel the difference. Calves still store & some new blisters on the the front of my feet. Happy I was able to hold the method for about 90% of time while keeping with the pace.
1 mile cool down

Bench Press: 50#x5, 55x5, 65x11, then singles maxing at 85#