The last Tuesday speed run consisted of six quarter-mile fast runs, at 10k pace, according to the rubric, with 200m recoveries and warm-up and cool-down. I enjoy these, though I'm neither good nor fast when I undertake them.
Today the wind blew and the sea spat foam over Seaford front. A high tide brought the water rushing over the promenade at Splash Point. It's good to get these conditions out of the way before the marathon. Here's to a calm, bright, but not too hot, Sunday.
Pace over the quarter miles:
First .25 miles: 08:56
Second .25 miles: 08:57
Third .25 miles: 09:02
Fourth .25 miles: 08:40
Fifth .25 miles: 08:44
Sixth .25 miles: 08:35
