My Crim race training program called for 4 miles "acceleration" today. That means, I had to start out at a reasonable pace and each successive mile to go faster and finally finsh very fast.
During my first mile I kept going too fast. I had to work at keeping myself at a reasonable pace. The last mile was pretty tough! I walked as hard as I could and still maintain it for a full mile. When I got close to home I sprinted. Well, what passes for a sprint for me.
What a great workout! I had forgotten how invigorating it can be to walk to change the pace. I finished feeling great - tired, but great!