<p>Hi Ks and Gobi</p>
<p> </p>
<p>Another early start though I did hit the snooze for 20 minutes this morning. I got a little ambitious on the speedwork last month so</p>
<p>I am staying at 2 hard days per week and today was one of them.</p>
<p> </p>
<p>2.46 warmup in 20 minutes followed by 12 X 90 seconds (5k pace) with 90 seconds recovery at moderate pace.</p>
<p>avg 6:15 on the fast parts and 7:47 on the recovery all at 2% incline. (Hope that's worth 20-25 seconds/mile)</p>
<p>Finished at a nice pace to get 8.5 miles in 61:45. </p>
<p> </p>
<p>Hi Heme and HappyFeat. I used to always be one of the last posters during the day so a little different posting every morning.</p>
<p> </p>
<p> </p>
<p>Hi Mike, Nice workout. My last interval workout was 1/2 miles so I did 1/4 miles today. I don't like to do the same workout too close together because</p>
<p>I try too hard to run faster.</p>
<p> </p>
<p>Another early start though I did hit the snooze for 20 minutes this morning. I got a little ambitious on the speedwork last month so</p>
<p>I am staying at 2 hard days per week and today was one of them.</p>
<p> </p>
<p>2.46 warmup in 20 minutes followed by 12 X 90 seconds (5k pace) with 90 seconds recovery at moderate pace.</p>
<p>avg 6:15 on the fast parts and 7:47 on the recovery all at 2% incline. (Hope that's worth 20-25 seconds/mile)</p>
<p>Finished at a nice pace to get 8.5 miles in 61:45. </p>
<p> </p>
<p>Hi Heme and HappyFeat. I used to always be one of the last posters during the day so a little different posting every morning.</p>
<p> </p>
<p> </p>
<p>Hi Mike, Nice workout. My last interval workout was 1/2 miles so I did 1/4 miles today. I don't like to do the same workout too close together because</p>
<p>I try too hard to run faster.</p>
