on my own so I could go by feel. to gravel track, then tempo/interval sections where short rest are walking and long rests are jogging. 4:18, 1R...7:21 (mile), 4:30R,...4:32 (k), 1R...1:45 (not enough rest),5R...4:22 (same distance as first interval..about 900m) These are w clunky shoes, a light pack, and uneven surface so going more by effort than time.
1. kind of feeling like a light change of pace w lots of short rest 200's 2. almost by chance happened to look up Jack Daniels 12 weeks out for mile/ 2 mile and saw the first workout was 20 x 200 with 200R, weird affirming synergy 3. got to track and decided to run 16 x 200 w/ equal rest 4. knocked them out like a metronome, 45s on, 45s walking. ok, this was always the type of workout I seem to be made for but still, very encouraging for the hard stuff coming up.