~3.5 miles @ ~13.1 min/mi

"Some people need a sign on the inside of their door - 'Shirt? Shoes?' - to remind them!" says Beth, when we meet a young woman walking toward McLean High School in fuzzy slippers. It's a foggy-soggy morning, perfect for intervals. So, try two 400 meter repeats at the track: push the first in 2:10 and pace more comfortably on the second at 2:17. The not-so-subtle campaign to seduce Dr B into a marathon next year continues: "15 minutes/mile? You could WALK most of it!" She doesn't say no ...

(trackfile) - ^z - 2015-10-25