4+ miles @ ~10 min/mi

A new assignment has me working slightly late at the office, so when I get home today I suggest that we get carry-out food for dinner ... and on the drive to the restaurant pick-up I stop at the Silver Spring International Middle School track for a bit of speedwork. Robin comes along, and we find the field active but not too crowded. I decide to do a "ladder", 1 lap, then 2, 3, and 4, then retreating back down 3, 2, and 1, with a half-lap ~2 minute recovery between each. My splits are 1:56 + 3:50 + 5:45 + 7:43 + 6:04 + 4:05 + 1:53, with Robin pacing me on that last brisk quarter mile. I'm quite tired by the middle of the ladder as slowing times reveal during the later segments.

(correlates: 2007-08-31 - Lap, Dog, 2006-12-23 - Wheaton and Back, 2004-08-04 - Eight Eight-Eighties, ...)