Met the BBK's at Parkway Palisades. We warmed up for 4 miles. Then we ran 4X fast 1/2 mile repeats all the way up and then back down Park Padisade road with recovery in between. Then finished with a fast 2 miles. It was a great run. Just what I needed. Average pace 8:38 with 4 of the miles under 8:00. |