Fast-Slow-Fast-Slow

Today's run was 7 miles on a very hilly course. 

1.5 mile warm-up

2 miles - alternating - 30 seconds fast (like sprint)/30 seconds slow

2 miles - half-marathon pace (supposed to be about 9:40/mile)

1.5 mile cool-down

I really enjoyed the -30 seconds fast/30 seconds slow - and it made my times pretty speedy (by my turtle standards).  My average pace for the entire 7 miles (with water stops) was 10:33/mile. 

Here's a picture of Cub not hitting Scratch with a stick.