I ran 5 miles doing Geschler Fartlek's (??) which are basically: 10 min quick pace to get you tired, and then right into a 30 second all out sprint, 90 second jog, 30 seconds sprint, 75 second jog, 30 second sprint 60 second jog, 30 second sprint 45 second jog, and 30 seconds sprint 30 seconds jog. This took me to just about two miles and we ran the rest of the 3 miles home as fast as I could. It absolutely killed. BUT, here's the drum-roll....
at the 3.1 mile mark: 24.45. (7:57 pace)
Mike, looks like you are absolutely right about that pr!! Thanks for the encouragement :)
~chrissy
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