Start Time: 5/13/08, 7:00am
Location: W&OD Trail
Distance: 2 miles & 4 miles
Average Pace: 9:43min/mile & 7:55min/mile
Total Miles For May: 19.5 miles

Today is what Fred calls a “make or break” run; run a mile warm up, then run two sets of 2 miles at a good clip, then a mile cool down. So, off to the W&OD and its handy mile-markers, plus a lack of crossing any roads once I’m there. I had a good easy warm-up (10:08), then kicked it up a notch for two good miles (8:17, 7:47) for an average of an 8:02. I wasn’t entirely sure how long one should rest, so I decided that normally we walk around the track once and that takes about 4 minutes. Then it was back off again for two more good miles (7:39, 7:55) for a solid 7:47 average. Finally, the cool down on the way back went a little faster than planned (9:18); I just find it hard to slow back down if I still have some energy, even though I keep telling myself that I’m supposed to be taking it easier…

It was a little windy and cool at first, but it turned into a really beautiful run. I’d put this one in the “make” category. And now, for lunch, I undo all the good the run may have done with a trip to Elevation Burger. YUM.