This morning was a great run ... the best I've been on in awhile. Did pick-ups today to get some speed / intensity in. Haven't done that in a while and it was great to run fast and feel light on my feet. Was 80 degrees at about 10 am when I ran along Lake Michigan. Can't ask for a better place to run in the city than that. Great way to spend my morning.
On a 30:00 clock:
10 Minutes easy running warm-up
then 5 set of...
1 minute @ 100%
1 minute @ slow jog / walk
then...
10 Minutes easy running cool-down.
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