2.9 miles w5+r3+(w 1/4 mile+r 1/4 mile *3)+w3+r3+w5
Long formula for a short workout: I ran to the local HS track and ran 1/4 mile then walked 1/4 mile to get a sense of my current pacing. The surprise, I'm running an 11:30 mile. The not so surprising, I was walking closer to a 20 minute mile. Usually I walk faster but this morning the energy wasn't there to push the walking and the running, so I pushed the running.
Overall I'm doing a 13 minute mile - not bad considering it wasn't that long ago I ran a 13 minute mile.
The plan this week is to start increasing the running and backing off the running. I need to push my lungs a little and get past the usual sharp, pointy asthma stick my inner loser pokes me with when I let my guard down. I think I'll still run time instead of miles for another week until May 1. Then I need to train for races. In fact I signed up for the "Lets Run, Have Fun and Be Fit Series" this summer.
Yep, this year I'm running it and not working the timing chutes. I'll do t-shirts, registration, whatever... but this year I'm going to run the races. :) :) :)
But for now it's time to get out and enjoy the spring day. What are you waiting for? Get out there and enjoy the day.