Met with Hugh and Dan to run tonight. Dan and I did a mile interval workout. I think this is the first time I have run mile intervals since Jan 2005 when training for my second marathon. Back then I was able to meet the 6:15 goal on the treadmill, but could not come close when I did them outside. I was usually between 6:30 and 6:50 and some days slower so had to readjust my goal back then to 6:45.
I started out way too fast on the first interval. It was faster than 5K pace at first so I slowed it down and still finished under goal. This fast pace probably hurt me a little on the rest but still not too bad considering the heat. I am happy only being off my goal 10 seconds or less for each. I didn't enjoy these 3 years ago doing them alone, but it is a lot easier to do them with someone. I did get a few seconds more recovery than Dan and we both ran them hard. Awesome workout!