Today was my first speed workout following the Salt Lake City Marathon. After work, I took to the treadmill and accomplished 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). I completed the four miles in a time of 25:42. In addition, I did a 0.2-mile warm-up at an easy pace, a 0.2-mile cool-down at marathon pace, then 1.7-mile easy pace run over to Big Cottonwood Park and back.
For my non-running, I accomplished 200 sit-ups, 200 curls (40, 30, 16 lbs), 20 (60 lbs) butterflies, and 20 (60, 50 lbs) reverse curls. | 