Here's how it broke down
Goals:1. complete the full distance WITHOUT walking through a single interval
2. run at my "old slow" pace that has gotten me through training runs and half marathons which I've struggled with to "find" while running alone with music.
3. gain some confidence
1. 4 mile run - DONE 4.29 miles + .5 mile cool down walk . . . did 7 minute warm up walk then 2:2 intervals THE.ENTIRE.TIME. . . ZERO WALKED INTERVALS . . . MORE IMPORTANTLY - ZERO INTERVALS I WANTED TO WALK THROUGH!!!!!! Can I get a WOOT WOOT????
2. 14:00 m/m give or take 15 seconds either way - nice and easy and comfortable and steady and YES, "I CAN DO THIS" PACE!!! Can I get a WOOT WOOT (again)?????
3. Confidence - CHECK!!!!! I know that my run was only 4.29 miles and it was SLOW (1:04.18) - but not having to stop and walk and more importantly NOT WANTING to stop and walk and even more importantly NOT FEELING AS IF I'M GOING TO DIE if I don't stop and walk was really important in helping me find my mojo (I know, I know - you all were right all along . . . . all along you all thought I could do it - thanks for having the confidence in me that I didn't even have it). I'm definitely going to be toeing the line with a fresh sense of "I AM SOOOO GOING TO KICK THIS RACE IN THE BUTT!"