Notes
plan was to run 1/2 mile intervals with a 1/4 mile slow jog in between. I had hoped to be able to run 10 of them between 3:30 and 3:45 but was only able to run 5 (and slower then hoped). still recovering from Amway River Bank Run...I thought maybe since I've only run 1 time in the past 4 days and that being slow that I'd have more speed but my glutes and legs are still sore....
3:49
3:46
3:39
3:48
3:40
middle 4 miles averaged 8:11
i've decided that I need a ton more intervals (1/4 mile, 1/2 mile, 3/4 mile and 1 mile) along with hills and longer stretches of speed (maybe 5-10 miles) in order to feel REALLY comfortable at the 7:00-7:30 pace so I can break 2:00 in the 25k