Here is my running assignment from Cap'n John Ellis
Thursday: 9 miles. After 2 miles, run 5 x 1 minute pickups at apx. 7:25/mile pace (just for that minute) and return to 9:30/pace for 4 minutes before starting the next rep. 5 total pickups. Run 8:00/ mile for the last 2 miles.
Since it's going to be a harder workout I'm waiting until tonight to attempt this workout. Hopefully it will be a little cooler. I will post later and let you know how tonight went and the challeges I came across. Hope you are having a great day! See you on the road, J
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