Day 235

• 11.82 miles
• 8:35/mile pace
• 0550
• South Mountain
• Met up with Dean for a run on his turf and really enjoyed it -- good route, great conversation...and not as painful as I feared it would be considering that I completely fried myself on the Salt River yesterday with Laura, Craig, Becca, Tess, Dra and hundreds of tatooed folks.   I look like I've been stained with half a dozen tomatos shot at me from a pitching machine.
• After the run I got an absolutely incredible tour of Dean's office building and recommend it to anyone who can get the opportunity, seriously awesome.  
• Random point that is probably only interesting to me -- Dean's Garmin measured our run to be .14 miles longer than mine did...

Day 202

• 4.41 miles
• 7:40/mile pace
• 0635
• From/To home
• A very small volume of interval work today -- I call this work out the "Terrible 2's."   I do slow warm up jogging for about 10 minutes and then go hard for 2 minutes followed by easy for two minutes and repeat etc.   Today, as I am just starting to try to run with any speed to speak of, I decided I would do 5 terrible two's.  They were hard as I expected, but not too horrible.  I was probably too conservative with them, which I didn't feel bad about since it was my first time doing them in years.  Here's how they played out from a distance covered perspective:
• .33 mi
• .22 mi
• .33 mi
• .22 mi
• .33 mi
• .22 mi
• .33 mi
• .23 mi
• .33 mi
• .22 mi
• Adding the warm up and short cool down results in the overall mileage.   The interval figures (or "Terrible 2's") equate to roughly 6 minute per mile pace during the hard two minutes and 9 minutes per mile during the easier two minutes -- per my Garmin 305 watch there was some fluctuation in pace, but at such short distance/duration those were not enough to have much affect on the distances covered as you can deduce from reviewing figures above.   I will need to greatly increase my speed during the hard minutes and ideally also during the easy minutes I guess, but we'll have to see how that goes after monitoring perhaps monthly or so.  
• Yes, I should have run hills this morning instead, but I piddled around for too long after waking up and as a result only had time to do the above, which I've wanted to be able to convince myself to do for a while, so I guess it is better than nothing...and extended the streak, of course.