Notes
Was going to run a three lap progression (5:40, 5:30, 5:20 pace) but ran the first half too fast (2:38) and hit the mile in 5:32, so I decided to run a continuous run. Total time was 34:14 with lap splits of 11:33, 11:20 and 11:21. Mile splits were 5:32, 5:28, 5:21, 5:25, 5:24 and 5:24. Felt pretty good for the first two loops and on the third, my legs started getting a little achy and my stomach started hurting some. I slowed down the effort some so that I wouldn't go past a.t. level. Pretty happy with this workout but don't really know how it compares to the White House course. At least it's a step in the right direction and I can quit being a drama queen.