On Wednesday, I ran 8x200m intervals on the treadmill, with 200m jogs in between. I run a half mile warmup, and total running time was 18:30 minutes. I ran the first 200m (1/8 miles, really) at 10mph (45 seconds) and increase it from there. My interval times:
1. 45 secs
2. 45
3. 43
4. 43
5. 41
6. 41
7. 41
8. 41
The last four I ran were at 11mph. I actually ran 300m on the final interval at the same pace. I felt ok, but I am still taking it a little easy so I can see how my back reacts to my return to running at higher speeds.
I did not get a run in over the weekend. The good news is that my back actually felt pretty good on Saturday and Sunday, despite having slept on a plane Thursday night and my overall lack of sleep. I flew back to Boston on yesterday, so today (Monday), I will take advantage of the holiday and run a nice steady 4mi. Crappy weather outside, so it will be another treadmill day.
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