Running 30:00 [2] 3.5 mi (8:34 / mi)
shoes: NB 1400 (neon yellow) 2
With the dog: around the MSFT trail
Running intervals 13:15 2.0 mi (6:37 / mi)
shoes: NB 1400 (neon yellow) 2
Quick speed work: 2 miles, last 400 of each all out (1:10, 1:06)... VDOT on 1:06 = 61.4, equivalent to a 1:16 half, definitely where I have to be.