Business trip to Orlando messed up my schedule this week, but I didn manage some miles. Before I left for the airport monday morning I ran the landfill loop. I ran a mile warmup then did a 4-mile tinman tempo with my miles between 6:18 and 6:31. I then did 4x200m sprints on a stretch of empty road. 6.5 miles total 39:37 for the 6 miles without timing the sprints.
After sitting on planes and in airports all day, I was looking forward to a couple of miles in the Orlando heat. A co-worker is trying to get into shape so he joined me for 2 miles (easy for me hard for him) in 21:40. He was done so I ran the two miles again in 13:53. | 