2005-09-15 Walk/RUN/Walk/run/Walk

22:15 walk, then I decided to knock out a mile at hard effort. I did a 2.0 mile mod-hard effort during a workout recently (~7:24/mile), so I was curious how fast I could do a single mile. I used to time my single mile efforts when I ran on the ATT in Durham, but I haven't been over there at all since January, and I haven't been doing hard runs all summer. I've been trying to log miles of low/moderate effort instead.

Today's mile test went pretty well... first 0.25 in 1:40, then I picked up the pace a bit. Finished the mile in 6:33.90, which is better than I expected. I would have been happy with anything under 7:00.

The rest of the workout was 26:52 walk, 24:15 easy trail run, 22:07 walk. 1:42:05 total.

Ice bath after. Right piriformis was fine, but I'm still going to stretch and ice like mad tonight.