Winfield Short Intervals

Short intervals this morning in Winfield/Wheaton along the Prairie Path. 6 minute warm up followed by 7 x 2:00 surges w/ 1:00 jogging rest recovery. 6:38 cool down. 5 miles total in 32:38. Just did as many as it took me to get back to where I started the first one within my 5 mile limit. 7 turned out to be just about right. I was 16:05 at halfway, and I think I made it farther in the second half, but I'm sure my cool down was slower than my warm up, which would account for the slower second half.

Ran without a shirt on, which gave the people around here a little thrill.

Silver Lake surges

After 1/2 mile warm-up, ran 5 x 3:00 surges with 1:00 jog in between on the hill route with Lisie and Raj. Lisie falsely accused me of not slowing down during the 1:00 jogs. It's terrible to be wrongly accused of such a dastardly act. The rest of the 3 miles was easy jog. Time was 29:30 (9:50 ppm). Legs felt good after the first surge which wore off the ice cream and rhubarb/strawberry pie from the night before.