Nice temperatures today to start some interval training for goal to break 40 mins for 10k before I turn 40 (#break40before40). That is a 6:27/mi pace, so speed work is necessary (at least for me).

4 dedicated (or uninformed) pax showed (denali was not there despite his commitment to #break40before40).

Warm up mile, then longer stretch session of SSH, Imp walkers, good mornings, mtn climbers, merkins, runner stretch, downward dog, calf stretches. then on to the thang.

quarter mile loops around pond at 90 sec (6:00/mi pace), followed by 90-120 sec of recovery with core/arms exercises. 8 intervals with exercises of planks, WW2 sit-ups, merkins, homer-marge, box cutters, and monkey bumpers.

Recovery jog back to parking lot. Done. Time flies when you are having loads of speed fun.