440's on my 44th

To celebrate my birthday this morning, I did a little speedwork.

First I warmed up and logged some miles by doing 5.5 miles at about 9:40 average pace.

Then I ran 8 x quarter-mile intervals at 5K pace with 30-60 seconds recovery jog in between. My quarter-mile splits:

1) 1:50.95 (.25 at 7:25 pace)
2) 1:52.80 (.24 at 7:42 pace)
3) 1:51.30 (.24 at 7:45 pace)
4) 1:50.30 (.25 at 7:25 pace)
5) 1:50.90 (.25 at 7:30 pace)
6) 1:52.03 (.25 at 7:35 pace)
7) 1:49.40 (.25 at 7:20 pace)
8) 1:48.14 (.25 at 7:10 pace)

Finally, I finished up with a mile recovery at 9:02 pace, stopped at Starbucks for a latte, then walked the half mile home to get ready for work.

Total 8.54 miles, 1:18:41, 9:13 average pace (plus .53 walk).

The pie in the picture is a very delicious marionberry pie made by Lorraine for my birthday. Thanks Lorraine! :)
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