Meg and I played hooky for a few hours today! This is unheard of! It was fabulous! We went to our local running store (shoes for her, runner food for me), had an excellent & cheap lunch, and went cake shopping for my graduation weekend. F.A.B.U.L.O.U.S. (channel your inner Fergie, if you must)
A few hours of super-productive work, then...
The best interval/tempo workout ever.
1 x 1600 warm-up (1600 = 1 mile)
3 x 1600, ~3 min rest in between each
1 x 1600 cool-down
The intervals broke down into these 400m times:
1:49, 3:45, 5:42, 7:39
1:51, 3:52, 5:47, 7:41
1:49, 3:46, 5:46, 7:40
Apparently I haven't run this particular workout since 6/27/2007. According to that post, we ran them faster tonight by 7 seconds, 1 second, and 10 seconds, respectively. Plus, the weather was awesome. Plus, Meg killed it. Plus, RunningFirst kept us on pace. Good, good times.
125.0 + 3.3 + 5.0 = 133.3 miles