5.21 miles to vasa loop. avg 8:32. 1 mile warmup progressively faster starting at 7.1 mph (8:16). Work out 10 x 400 meters. first three at marathon pace. 30 second rest in between. second three at half mp. 45 seconds in between rest. Third set of three at 10 k pace with one minute rest in between. Last one all out!! I was supposed to run with jane, mel, kim and summer at 6 (meet at skyridge but I awoke at 558 am. So slept until 8 am and got out for my run at 9 am. And decided better for my body to do these on treadmill so I don't make too many turns on track. Ran first three at 7:08 pace (8.4 mph), this was easy, second three 6:48, 6:46 (half 8.8 mph and half 8.9 mph) this was not bad and last one at 6:39 pace (9mph). Then third set I ran 6:27, 6:22, 6:22. Still not too bad but defintely a good pace. Then water break before all out. Ran this at 10.2 mph first putting treadmill at that pace then hopping on which wasn't good. My legs needed to adjust. struggled at first but ended at 1:28 for 0.25 miles which is 5:52 pace. But to be sure I did two more wtih upping mill from not moving to moving at 10.2 mpm (takes until 0.07 miles so I just ran 5:52 pace from there utnil 0.17 miles x 2. Felt better this way. Helped me get used to that sprint. Ran home 8:23 avg two miles.