Just run

Off to a good start for the week.  Hopefully, I'll get three run days this week.  Two laps around the neighborhood. Was going to add a few 10 second sprints and opted out. 

First lap - 18:21.54   Second lap - 17:57.38 = 36:18.92

Four sets of 10 reps of the following: pushups, air squats, rowers, leg lifts, flutter kicks, leg spreaders, alternating toe touch, ankle touches and shoulder taps.  Took about 18-20 minutes.

Warmed up with a half mile jog.  Even then, I still felt slow and the need for a little more time to warm up, but I ignored that feeling.  Started with ten reps of 60/60.  That got me back to the start point so about 1.3 miles in 20 minutes.  

My timing got a little screwed up as I reset my timer to 30 second intervals.  Five reps of 30/60.  Run for 30 seconds, walk for 60.

Five reps of 10/20.  Sprint 10 seconds, walk 20.  At this point, to an outside observer, it may have looked like speed walking for 10 seconds and crawling for 20.  This got me back to the entry point of the neighborhood loop.  I did a slow jog home. Overall time of 39:35.22 which averages out to about 13:12 per mile.

Not very fast but we will see in a couple of weeks if we can knock a couple of seconds off.