4 mi. Erica had been assigned 12 400m dashes by Stan, her coach. I said I’d do them with her, why not. The rest of the group was on Paul’s schedule. We alternated directions and tried to put ourseves safely among them during our 400m intervals. It worked, only once did we have an issue coming upon slower runners cooling down while we were at full stride. Our intervals were around 1:25 for most of them – none were slower, a few were two or three seconds faster. It was cooler weather, which helped. I can do those type of workouts each week, flipping through repetitive intervals at below 5:45 pace is good for me!