5mi. It’s the first day of summer, most light we’ll see in a day, all that. I have enough time once parked to run a mile of warmup with Aldo before the early opening of the schoolyard gates has everyone driving into the parking lot. I have new Nike Zoom Pegasus shoes. My last ones were size 9. When I received the test New Balance 1500s, they were 9.5 and 2E width. Having all that space for my toes spoiled me. I don’t want to have the squished feeling for the next 300+ miles of training, so new, wider ones are happening today.

Franci is the coach for today’s intervals. We do 2 sets of five 400m intervals, looking to keep them the same or fatser. The first set has 100m of recovery in between, the second set of five more 400m will have 200m in between.

1 mile warmup jog

200m w/100m recovery
200m w/100m recovery
400m w/100m recovery 1:27
400m w/100m recovery 1:24
400m w/100m recovery 1:24
400m w/100m recovery 1:22
400m w/100m recovery 1:20

The second set, designed to be faster – I started with the same as my 4th interval from set #1 of 1:22. I concentrated on quicker turnover, and not basing my pace on Seth and Aldo, who I noticed did the second interval too fast, then maybe slowed in #4 & #5 of each group.

400m w/100m recovery 1:22
400m w/100m recovery 1:19
400m w/100m recovery 1:18
400m w/100m recovery 1:17
400m w/100m recovery 1:14
200m w/100m recovery
100m w/100m recovery
100m w/100m recovery
1 mile cooldown jog

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