(Post title taken from This Fish.)
OK, time for another long update since I haven't been here in a few days.
Sunday, February 15: 7.3 miles total, with 6.0 at 6.4 mph (9:22/mi), including 2 songs' worth at 7 mph (8:34/mi) and last mile at 7 to 9 mph (6:40/mi)
Weekly total: 14.57; February to date 33.87; YTD 82.99 miles
Tuesday, February 17: 3.27 outside in 28:24 (8:41/mi or 6.9 mph). NOTE: Aspercreme, which is 10% menthol, BURNS the next day, to the point you think something is very wrong. BioFreeze does not burn (3.5% menthol).
Wednesday, February 18: 6x400 intervals, 4.0 miles total. 2 at 8 mph (7:30/mi), 2 at 8.4 mph (7:09/mi) and 2 at 9 mph (6:40/mi) with last 1/10 mi at 10 mph (oof!). My abs were sore afterward, not my legs.