Scouting out the track

My legs were still feeling a little sore and tired from Sunday. When I went to bed last night, I fully intended to blow off running this morning. I woke up at 3:45 AM and was just kinda sitting around. When my alarm went off at 5:00, I figured I might as well run. I bought the book "Run Less Run Faster" a few weeks ago and have been reading it. Part of the program it prescribes is speedwork on a track. Phoenix College has a track, so I figured I'd cruise over there to check it out. It seems like this will be a good speedwork option. It's close, it's a really nice track, and it appears to be open to the public. There were some older folks walking laps around the outer lanes, some sweaty middle agers looking like they were doing a recovery lap and a few college-age-looking people doing some warm-up stretches. I just did a light cruise lap around the track. The funny thing is that I hit about a 6:10 pace on the last 1/4 lap. I'm always surprised when I can hit that kind of pace-- even if I don't sustain it for very long. On the way home, I did a short detour onto a part of the golf course I haven't run on before. That will be a good option for the future. In all, I ended up doing about 2 1/2 miles at quicker than a 9:00 pace. Not bad for a day I thought I wouldn't run at all. Activity Route: -- Elev. Avg: 1097 ft Location: Phoenix, AZ Elev. Gain: -4 ft Date: 06/11/08 Up/Downhill: [+9/-13] Time: 06:21 AM Difficulty: 2.1 / 5.0 Weather: Fair 79 F temp; 21% humidity 76 F heat index; winds E 6 Performance Distance: 2.56 miles Time: 0:22:10 Speed: 6.9 mph Pace: 8' 40 /mi Calories: 394 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 47 +0' 07 6.8 -0.1 +6 ft 2 9' 44 +1' 04 6.2 -0.8 -6 ft end 8' 58 +0' 18 6.7 -0.2 -3 ft Versus average of 8' 40 min/mile

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