Only had a short time, so I ran one 9 min mile. Then ran alternating 9 min and 6:40 min (9mph) pace quarter miles for 3 miles (6 fast quarters). First speedwork in a while. It felt great. I'm excited to push my speedwork more this year and see what that brings.
Run Spin Run. Kids are out of school so I didn't have to hurry home to see them off and was able to fit in a total of 5 miles including the spin class. HR averaged 159 over 45 minute spin class. Good effort. Sweat like a pig!
Progressive run. Ran first at 6.7mph on TM (9min/mile). Then 6.9, 7.2, 7.5, 8, 8.5, and 9 (6:40min/mile) for last 3/4. That put me at an average 7:45min/mile pace for 1 hour, which is when you have to reset the TM's at the gym.