On Tuesday we raced.

We are about the same size, speed, and strength, so this made sense to try.
One mile, half walking & half sprinting.

Walked x 220 yards.
Ran x 220 in 55 seconds - our warmup sprint.
Walked x 220 yards.
Raced for 220 yards - I finished in 43 seconds.
Walked x 220 yards.
Raced for 220 yards - I finished in 45 seconds.
Walked x 220 yards.
Raced for 220 yards - I finished in 54 seconds.
- and did 10 pushups for losing that one.

I was more exhausted and slightly incoherent for a longer time than I have been after a workout in months. The full speed racing was intense - it pushed us harder and over a line. Exactly what I had hoped.