10 miles with 20 minutes of 200m on/off at 40s/50s
3 miles warmup
4 miles in 23:17 of 200m on/off on the track with slow laps 48-49 and fast laps around 38-40 with last one @ 36
3 miles cool down for 10 miles total
I waited until after my MBA classes today to do this workout. Since there's a mile race tomorrow in Raleigh, that meant that I had no company for this one, and it wasn't as bad as I had expected. I knocked out 16 laps on the track with purely my own motivation preventing me from quitting.
The 2017 Boston Marathon
3 days ago