Following work, it was the return of the interval speed workout. This time I did 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). My time for the four miles was 25:39. I followed my interval training with a 0.3-mile cool-down run at an easy pace.
My non- running workout consisted of 200 sit-ups, 25 push-ups, 20 (50 lbs) butterflies, 60 (50, 40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls. | 