Tonight I ran a workout that I hope will prepare me to do some faster training. I warmed up 5 minutes, then ran 10 x 1-minute surges at approximately 5K effort. I interspersed 2-minute easy running between surges. Then a 5-minute cooldown. So the 5K effort part lasted 30 minutes, and the total run was 40 minutes. It was hard, but I came out fine. My lower legs were stressed a little, but it was a good effort.
4.5ish miles. 226.5 total on shoes.
Running bike path on Valentine's Day 2010.
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