It was nice running by myself today. I did intervals with Lance Armstrong. I forgot how much I enjoy that iPod Nike workout. It was like running with an old friend. Lance Armstrong coached me through several 4-minute high intensity intervals. The first three intervals were at paces of 7:26, 7:34 and 7:35. The last interval came on my way back from the river which is uphill. I didn't go fast (8:48 pace), but went HARD. Ironically, 8:48 was my pace for the recovery intervals. I probably should have gone out the door earlier, but a lazy Sunday morning nearly derailed me--I'm lucky to get out at all. It was warmer than I expected (about 72) and pretty humid.