Yesterday I took off to travel across the country to get home. Thursday was an easy day. I ran about 5 miles at about an 8:00 pace. I wanted to do speed work. I ran to a track near my hotel, and they were playing a football game on the field encircled by the track.
Today was a 2 mile warm-up and a 2 mile cool-down with 4x800 and 4x400 with 2 minute rest in between the speed intervals. 7 miles total.
3:05 (long quarter)
1:33 (long quarter, that's 7s faster than usual!)
After that I played 4 games of racquetball (singles). Those games were very intense! I love the stamina and endurance that running gives me!