When the coach explained this course he would say “quality workouts”. I really don’t know what “quality” was in tonight’s workout, but it was fun. We warmed up by running to the School for the Deaf track. Then it was four repeats of 1 lap (400) at 5K pace followed by 1/2 lap recovery, two repeats of 2 laps (800) at 10K pace followed by 1 lap recovery, and ending with four repeats of 1 lap at 5K pace followed by 1/2 lap recovery. I timed byself with my watch. My four 400s were 1:45.70, 1:53.39, 1:52.62, and 1:51.34. My 2 800s were 4:08.38, and 3:56.63. My four 400s were 1:47.62, 1:53.52, 1:51.75, and 1:51.00. Working this out and averaging the various results means that my mile is 7:23 for the 5K and 8:05 for the 10K. The 10K race this weekend with be insightful.