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.