Notes
Went to the UMary track with my brother in law who is training for a half mar but not really much of a runner. Decided to do the "Demon" workout that we always did every cross country season between state and regionals. I' really surprised my brother in law finished the workout even though we were unable to run the intervals together. In the end I was happy with this workout, I didn't know what to expect for my times coming in but was pleased with them.
1.5 mile warmup
400 @ 1:13 2mr
800 @ 2:27 3mr
1200 @ 3:59 4mr
1600 @ 5:05 5mr
1200 @ 4:02 4mr
800 @ 2:24 3mr
400 @ 1:06
1.5 mile cool down