I ran 15 miles this morning at the Galleria Mall. During the run I ran 4 x 1 mile repeats with 0.75 miles for recovery between each repeat (recovery time of: 5:58, 5:41, 5:51). I wanted to do repeats of some sort that were longer than what I have been doing recently, but I still wanted to get something in that was reasonably fast. So, I ended up deciding to run the first 0.75 of each repeat at a reasonable pace that felt fast, but still comfortable. I would then speed up gradually over the last 0.25 to finish off each repeat fast. Goal accomplished as far as the workout was concerned, and I felt good doing it too, which is a plus (especially considering that the temps were in the mid to upper 80's during my run). As my mall loop has a fair amount of elevation change, individual quarter splits don't mean a whole lot, but I will post them anyhow. Mile repeats were finished in: 5:07 - 79, 82, 76, 70 - Fist half mostly uphill, second half mostly downhill, with net elevation change near zero (probably a net decrease, but not much) 5:10 - 76, 79, 82, 73 - First half mostly downhill, second half rolling a fair amount, with a net downhill 5:08 - 78.5, 79, 80, 70.5 - Fist half rolling, third quarter uphill, final quarter downhill, net elevation change near zero (probably a minimal net increase) 5:07 - 79, 76, 79, 73 - First quarter uphill, second quarter downhill, last half rolling, with a net uphill I finished by cooling down for about 5.5 miles and ended at my apartment with a total time of 1:45:20 for 15 miles. | 