decided to run a bit uptempo, i did 2 by 4 laps at the soccer park with Erica and Stacy. The 4 laps equals 2.12 miles. So, 7 min pace would be 14.50. THe first time, I did 14.41, followed closely by Erica and Stacy. After a 3 minute rest, 4 more laps in 14.23. we did laps of 3.33, 3.41, 3.41, and 3.27.
two warm up laps and two cool down laps also. |