7.50 in 57:29. 7:40 avg pace. 3 mile warm up and then 1 min on, 1 min off, 2 min on, 2 min off. Did this for 3 miles and then cooled down with 1.5 at the end. The "ons" were around 6:30-6:50, except for a couple of them that were around 6:20. Don't know if these types of runs help me much, but at least it gets me feeling some marathon pace and 1/2 marathon pace.
PM 6.25 no watch from Jr. high out into Willow Park on the JRP and back. Easy, very easy tonight.
|