I ran to the mall loop this morning, and at the 2.5 mile mark of my run I ran 3 x 400m with 1/2 mile recovery between each 400. I ran the 400's pretty close to all out, and based on the times I wonder if this loop may be a little longer than 1.25 miles. 400 splits were: 63 (slight headwind, but downhill), 67 (first 200 up then second 200 down, plus some crosswind), and 66 (uphill for about 50 meters, then a slight downhill but mostly flat to the finish, net loss/gain almost zero). After the third repeat I ran easy for 2 miles and then ran 3 x 400m again at the same places, in the same order. 400 splits were: 64.5 (the wind shifted some, so it was more like a strong crosswind this time), 69 (strong headwind this time), 64 (maybe a high 63, but also may have had some tailwind). After I finished the last 400, I ran home and then finished up the last 5 miles by going out and back on the Pittman Wash. Total time of 1:54:40 for 15 miles. |