I have a loop around the neighborhood that Garmin says is 1.15 miles. I did 3 laps plus a little extra to make an even 4 miles in 30 min. The first lap was a slow warm up then I increased my pace on the long straight-aways in a fartlek type format of run how you feel with varying speeds. By the end I was able to get up on my toes and sprint a few.
I have recovered very well from my long run on Sunday. I plan on getting back to 9 mile Thursday with a few miles at marathon goal pace.
US Cross Country Championships was this weekend in SD. Click here for the results.
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Run that 29:12 8K (PR) when your 40 and you place in the top 50 out of 187 at the US Cross Country Championship
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