Taking on my second speed workout of the week, after work I hit the treadmill. I completed 4.0 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour and the fast halves at 11.0) in a time of 24:00 in my Adidas Zeros. Then I did a half-of-a-mile cool-down at marathon pace then a tenth-of-a-mile at an easy pace before heading home. In order to get in some extra miles, I went on an evening 1.5 mile easy-pace run around the neighborhood before calling it day.
In regards to my non-running workout, I was my typical 300 sit-ups and 30 push-ups. | 