Larry, Wayne, and I tried something a little different. We alternated running for 3:52 (roughly half a mile) and walking for 30 seconds. We completed 25 intervals, at the paces below: 1 - 9:20 (warmup, uphill to canal road) 2 - 7:55 3 - 7:41 4 - 7:51 5 - 7:56 6 - 7:54 7 - 7:34 8 - 7:50 9 - 7:58 10 - 7:54 11 - 7:39 12 - 7:51 13 - 8:01 14 - 7:39 15 - 8:00 16 - 8:44 17 - 8:05 18 - 7:56 19 - 7:58 20 - 7:32 21 - 8:04 22 - 7:59 23 - 7:44 24 - 7:48 25 - 6:57 Total 12.72 miles 1:47:26 (8:27/mi) I'm not sure what to make of the run. It was enjoyable running with Larry and Wayne, the weather was pretty good, and I feel like we got a pretty good workout. However, I don't think I would ever use the run-walk for a race. It was interesting only having to worry about holding the pace for half a mile at a time, and it allowed us to stay together even though we were running slightly different paces. For me, however, the frequent walking resulted in a disappointing overall pace. | 