Stretches & lunges. 4 miles warmup with a quicker last mile. Changed into my new racing flats. I haven't worn racing flats in about a decade. I'm taking my annual AF Physical Fitness test on Friday and I wanted to be sure the flats fit properly & didn't hurt my feet.
I ran a quick mile to test the shoes and get an idea of my pacing for the mile and a half test. I haven't done any speed work or much quick running since coming back this winter. Everything has been easy slow mileage, so I was surprised how quickly I ran my mile test. I ran 5:09 and figure it was about a 90-95% effort. Looking back, the last time I ran that fast is probably 1999 or 2000. The oddity is that my max HR was only 163. I'm pretty sure it's my max. It flattened out for a good 3 minutes. 1 mile cooldown.
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