Outdoor run/walk at the school track and cross country course
Duration: 180 minutes
Distance: 12 miles
Effort: I walked a few miles to warm up, then ran a mile in 9 minutes 47 seconds. I walked a few laps then ran another 1/2 mile at the same pace. I then alternated walking partial laps with one or two 100 yard sprints on each lap. I did 12 of those sprints. After that I walked and jogged through the cross country coarse to MURDER HILL. I jogged up, then walked down that steep hill 5 times. I walked and jogged back to the track, then walked and jogged a few more miles until my 3 hour workout was done.

The point today was to bust my a$$. I did just that. If I don't feel this in the morning then I am in killer shape. I wanted to work on pace and strength today. That time for the 1 mile run is on target for a 60 minute 10K - which is my goal. But I am no where near being able to sustain that pace much longer than I did today. I've got more work to do. Today was wa really good workout. A few more of these and I just might reach my 10K goal this year.