Hi, folks (well, probably just Eric):
Today I wanted to do a speed workout, and since it was unseasonably warm (60s), I ventured over to Bassett Park and ran a lactic acid threshold run (aka tempo run). This consisted of a continuous 4-mile run on grass and trails, with rolling hills for terrain. The first mile was liesurely, at about an 8:37 pace, followed by 2 middle miles at 6:58 and 6:56, and a final easy mile in about 8:30. I was targeting a sub-7 pace for the middle miles, so was pleased with the 6:58 and 6:56 (as reported by the Garmin watch afterwards).
Still, I feel I should be running faster, so I will probably do another speed workout on the weekend.