meaningful

Fri-took off. In Chicago.

Thurs-Up and down.

Started from the Y. A mile into the run (7:45), I moved into "up and down" mode.
1 min hard/1 min easy
2 min hard/2 min easy
3 min hard/3 min easy
4 min hard/4 min easy
5 min hard/5 min easy
and then back down...
By the time I reached the Y again (5.75M), I was 2:20 into my second "4 min hard". Finished up in 40:20. So, 1 mile warm up, 4.75 miles of up and down.

Next time I should start the hard 1 min from the Y, and even then 5.75M would not really be enough distance. I think I need about 7M or so for what should be 50 minutes of up and down running. Add a mile warm up and you have 8M.

Wed-Easy 30 min (exactly) run to CVS and back.

Tues-

On tap for this windy day was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts. My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I should have covered about 550-560 meters per repeat. (42 seconds per 200 meters) The 550-560 distance is less meaningful for "sprinter-type" 5K runners like me. The 600-meter distance is perhaps more meaningful.

#1: 580 meters

#2: 575 meters  

#3: 580 

#4: 580

#5: 590  

#6: 590 

#7: 590 

#8: 600 meters in 1:56

I averaged about 5 meters more distance than the last time I did this workout.