I ran 2 laps slow at crossing park, then i ran 8 laps uptempo. my laps were 3.51, 3.54, 3.52, 3.52, 3.53, 3.56, 4.00, 3.43 for a total time of 31.02. That is about 4.5 miles, so about 6.55 per mile pace, this is on the grass, so it is harder to get rolling. I felt ok, but it was hot and muggy. my pr is 30.38, but that was done in November, cooler temps, lighter shoes, better conditions.
i then ran another 5 laps slow. |