3.1 miles today!

The run I made up went like this:

Segment 1 (4x's; 8:00min)
1:30 min run steady pace (slow)
  :30 sprint (stretching it out)

Segment 2 (3x's 7:00 min)
2:00 min run steady pace (slow)
:20 sprint (stretching it out)

Segment 3 (6x's; 13:00min)
2:00 min run steady pace (slow)
:10 sprint (stretching it out)

Segment 4 (3:00min)
3:00 cool down (just to get me back to where I started)

3.1 miles in exactly 31:00 minutes!! That makes a 6mph pace, but remember this includes 3:00 minnutes of "sprinting" (I wouldn't exactly call it sprinting, more like stretching it out), so it was mostly a slower pace but I think I am getting better!!