Masha and I did our first official speed workout today. (That's her on the right - we had just finished the Ntelos 8k in November.) We jogged to a nearby track and ran one mile repeats with quarter mile recovery walks in between. My times were: 8:11, 7:55, and 7:46. Then we jogged back to our starting point for a total of six miles. It was interesting - the first mile repeat was tough. Maybe because I knew what to expect, the second two weren't as bad. So the good news is that we did it! Now we have to keep doing it regularly and improve upon our times. My friend and pseudo coach, Richard, says to learn to run fast, you have to run fast.
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