Run Day

The 400's
4 sets of:
400 meter run
50 air squats

time 13:07

This workout is really hard, but I always look forward to it.  I haven't been able to break 13 minutes.  That being said, I don't do a lot of sprinting.  Actually this is the only workout I do that involves running fast.  One of my personal goals is to run 3 miles in 18 minutes.  This would be a perfect score in the Marine Corps PFT.  The last time I ran a 3 mile fast was on a treadmill and I did it in about 21:30.  I want to do a workout that involves running a sub 7 minute mile multiple times.  Basically a mile repeat workout.  Zoe has started to venture out of the garage when I do this running workout so now I have to lock her in the house when I do it.  I saw a police patrol car doing a slow lap around the neighborhood this morning.  Michelle saw some cop cars around yesterday as well.  I wonder what the situation is with that.