Weather - 86 degrees, sunny, humid.
I wanted to run some short distances at a hard effort, so I headed to the track so that I could put a time to my effort.
I ran an initial 400m at a moderately hard pace to get warm, and came in at 81 seconds.
The second 400m I went at 95% effort, and hit a 73. I had never run a 400m faster than race pace, so I did not know what to expect concerning time, perhaps a 76-77, so was pleasantly surprised.
After a 4 minute walking recovery I decided to run a mile at 95% effort, and came in at 5:54. I was expecting to run 5:46-5:50.
After thinking about the mile run, I realize that I have rarely run a mile at full effort. I have no idea how to pace myself with the distance. It is short enough to not allow an initial easy pace, yet long enough to prevent a sprinting pace at the start. With practice I should be able to bring my mile time down.
I then ran easy to the arboretum and took off my shoes and ran .75 miles in the grass.
Afterward 3 sets of strength exercises, stretching, and a 15 minute walk home.
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