speed

4 mile hungover hike Sunday at Kens.  4 miles yesterday morning at Townlake.  This morning I did a speed workout.  Pretty simple stuff.  We have a loop starting and ending at our cul de sac that is 4/10ths of mile with a decent little hill on it.  I did one slow warmup lap and then did 3 laps ranging from 2:53 to 2:57.  I did an easy recovery run/walk lap in between the running laps.  My goal was 4 but I decided to stop it at 3.  No need to get too crazy right out of the gate.  After I was done with the 3 fast loops I continued doing loops until I hit 5 miles.  Total time was 1hr......not too shabby!!