Ahh, my first interval experience at the track. I found out it's almost exactly 2 miles to the ACU track from my house so I did 2 warm up miles, then 3 at the track, then 2 easy back home. The warmup miles were 8:20s.
The first track mile was 2 quick 400s with an easy one after each. The fast ones were 1:36 and 1:32. Some of the track team was there so I went a few lanes outside as they blew by me often.
The second mile I did 4 quick 200s with an easy 200 after each. The fast ones were 38, 40, 45 and 44. As you can see I was not doing well toward the end of those! My easy jogs were getting close to walks.
The third mile I had planned to do 4 100s and jog the rest of the lap. I only did 2 because my knee was starting to hurt. It didn't like the speedy runs at all. But I was also wiped out so I caught my breath for the last 2 laps around the track and jogged home. I think the 100 times were about 18 seconds but I don't really know where the start and finish for those were supposed to be. I don't know my way around the track at all; I was a swimmer back in high school. In fact, I wasn't sure if I was supposed to use the inside lanes to get the right distances in turns. Is is measured from the middle or inside? I guessed inside.
I babied my knees on the way home 8:30s pace. 8:30 overall for the 7 miles. Hope I didn't too much damage to my knee; it feels ok now, just not great. Will hold off on the track workouts until they feel better, I think. | 
