I ran 7 miles today, running some short sprints throughout the first 4.5 miles of about 100m each, generally giving myself about 500-600m recovery at close to 8:00 pace. I ran six of these, and after 4.5 miles covered in 33:54 I ran an all out 100m which I timed in 14.3. I was hoping for faster than that, but my legs were kind of tired after the other 100m sprints I had already completed. I then finished up the run, covering the last 2.5 miles in 17:27. |