I wanted to get at least 15 miles in, but I also wanted to do something of substance. It's a bit dangerous to combine speed and distance, especially when not in tip-top shape, but I went for it anyway. The plan? Run to the track (3 miles), then run one more warmup mile, followed by 8 x 1200 at a decent pace, then run the 3 miles back home. I didn't want the 1200's to be superfast, just steady.
So what did I do? 3 miles to the track, 8 x 1200, and 3 miles back. And the 1200's were slow, but at least steady. And check out this progression:
4:59, 57, 56, 55, 54, 54, 51, 47.
No all I gotta do is get faster and stronger. And leaner.
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