We warmed up 3 miles on the region course and then did 8x400m at a fast pace, 400m walk/jog between each rep back to the start. We did 4 up and then 4 down, I made sure the ones going down hurt just as much as the ones going up. It was a good workout, also fun. I think it's a responsibility of mine to run fast, because if I run faster, everyone else will too. That will motivate me in races. I put in a mile from the jogging in between the 400m reps and then I did a two mile cool down to finish. I might do a 4 mile fun tonight, or maybe a bike.
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