4 miles with 3 x 2:00 in the middle, at whatever quicker pace that was. 38:24 (I think) so a 9:36 pace average. My legs were so tired. I'm glad we pushed through it though. I think tomorrow I will take a slow slow jog. A slog.
And this was in my inbox this morning:
http://www.active.com/running/Articles/3-Ways-to-Take-Your-Run-to-the-Next-Level.htm?cmp=306&memberid=48981889&lyrisid=20820580
It's an article from Active Triathlete's newsletter I get that had a quick blurb about how to ramp up your running speed. Maybe some stuff to try. I've done hill repeats before (as opposed to just running a hilly route) and actually find it quite fun.
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