Ran tonight. It’s still Speed Week! (or …Weeks! since this is the second one) so I’m still doing track intervals and stuff like that.
Today was track intervals — 1.4 miles to warm up (and get to the track), then alternate single laps (400 meters) at better than an 8:00 pace with walking fast/jogging for 2-3 minutes, then run home. Here’s my times for each stage:
- Warm up run — ~15
- Lap 1 — 1:49
- Lap 2 — 1:53
- Lap 3 — 1:42
- Lap 4 — 1:52
- Cool down run — ~17:30
My best lap was around a 6:50 pace; my worst lap was around a 7:34 pace. My warmup time = 12:30. My cool-down time = 10:42. Yay, me! Total mileage (including my fast walking laps) is 4.8 miles.