3.04 miles in 30 minutes

Far too rainy outside to run, and after Saturday's hard run I needed an easy one. I hit the gym after work.

30 minutes, 1% incline, Bad Religion's "All Ages" on the iPod nano. I set the speed at 6.1 MPH (or a 9:50 pace) and just let it stay. I didn't adjust it down at all for the entire run. I just kept up, tried to keep my stride short and my turnover fast, kept my arms moving and my head up.

When I hit about 2.8 miles I pushed the pace up to 6.3 MPH/9:30 pace, and at 2.9 I pushed it further to whatever an 8:57 pace is (I forget) just to finish fast. Then 5 minutes of brisk walking to cooldown and I was out of there.