Running "on/offs" today. 30 minutes of running alternating 30 seconds at 20 seconds faster than 5K speed and an easy pace for 30 seconds. Doing this on the treadmill turned out to be pretty fun. Fooling around with the buttons took some of the monotony away.
With the standard warm up this run took 40:22 seconds for a distance of 4.75 miles. I alternated between 9 mph (6:40 min/mi) and 6 mph (10:00 min/mi) paces with some variance on the slow speed.
Fun workout. I think my soreness is over with, but I am courting an injury by not replacing these shoes 500 plus miles have been run in them.
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