OK, just a short run yesterday after work.
I went to the track, and started with an easy-ish mile of 7:16. When I say mile, I mean 1600 meters.
I stopped and caught my breath, and then went for a fast mile. This came in at 6:36.
When I was in high school, I think my best time ever for a mile was 5:15. I find that a bit hard to fathom now... maybe I'm mis-remembering it. Wonder if it would be possible to track down high school track meet results from 25 years ago.
I was a slow runner in high school. I never won, or placed, in any race. I usually didn't finish last, but I was usually not too far from last. I also ran cross-country, and was dreadfully slow.
But I liked running. I liked training. I would run all winter, on my own. In northern Ohio, this isn't a trivial effort.
I was initially thinking of running a fast 3rd mile. However, I was tired after my 2nd mile, and decided to go for another easy one. This came in at 7:36.
This workout was intended to be easy. I'd run a 5-mile hill race two days previously, so this run was just to loosen up the legs a bit. I also have a half-marathon tomorrow, so I didn't want tired legs.
After my third mile, I rested for a few seconds, and then went for a fast final mile. I wanted to get home and see my children before they went to bed. So, I tried to run hard, particularly on the last lap-and-a-half. The sun came out on my last quarter, I pushed my feet out in front of me, and I came in at 6:26.
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