Running intervals 7:19 [3] 1.5 mi (4:53 / mi) shoes: NB 1400
2 x [200 on, 200 off, 200 on, 200 off, 800 on, 800 off]. First set: 200 in 34 seconds, 200 in 36 seconds, 800 in 2:33. Second set: 200 in 35 seconds, 200 in 36 seconds, 800 in 2:32. Avg 4:39/mi on the 200s, 5:05/mi on the 800s.
Running16:49 [3] 2.0 mi (8:24 / mi) shoes: NB 1400
Running race 30:52 5.0 mi (6:10 / mi) shoes: NB 1400
Hardest run I've done this year: 2 miles on, 1 mile off, 2 miles on. Did the first 2 miles in 11:47 (avg 5:53/mi); mile off in 7:21; second two miles in 11:44 (avg 5:52/mi). Can't go too much harder than this.
Running30:00 [3] 3.91 mi (7:40 / mi) shoes: NB 1400
Started off at 7.0, increased .1 mph every two minutes; last 10 minutes, went up .1 mph every minute.