Today I ran a total of 13 miles. I ran 8 miles in the morning. I ran my usual warm up mile then ran 15X400 meter intervals at 9.5 mph and 1X400 meter at 10.0 mph, with a one minute recovery in-between each interval. By the time I finished the intervals I was at mile marker 7.25 and just ran the remaining mileage at 7.5 mph, though I ran the last .15 miles at 10.3 mph.
In the evening I ran 5 miles outside in 41:27. This is just an easy run down to RC Willey's via 1000 West and back up 2000 West.
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