Before I forget

But how could I forget intervals??? Yes, I went back to the track today. Here's the workout:

400 yd warm up
5 hills (with down hill as a cool down) = 1000yds
-I tried to take the hill fast. I kept telling myself, you're only doing 5! Make 'em count!
5 x 400 intervals (with 200 yd rest for each) = 2400 yds
-O.K. Painful. Again, I tried to make them count. I specifically tried to "kick it in" in the last 100 yds. I had to walk the rest each time. I think these were the best 400s I've done yet (in my post high-school life, anyway).
1000 yd cool down
Total distance 4,800yds (3 miles)

This was a good, hard work-out. Gain with pain. I'll probably run tomorrow and/or Sunday.