Tomorrow is fitness checkup time! Ryder is heading off to college so I want to give him the opportunity to get a fitness benchmark before he begins his cross country season. So tomorrow we'll do an all-out mile at your goal pace. Personally, I like to know my 400 lap time and press my lap button at each 400. Then I divide my lap time in half and glance at my watch every 200 to make sure I'm on pace. For example, I want to run a 5:00 mile so that's 1:15 every 400, which means I should be at 37.5s at each 200. If you don't have a lap button, I typed the cumulative time for each lap below. See you at the track! Goal Mile Time/400/800/1200 4:40/1:10/2:20/3:30 5:00/1:15/2:30/3:45 5:32/1:23/2:46/4:09 6:00/1:30/3:00/4:30 6:32/1:38/3:16/4:54 7:00/1:45/3:30/5:15 7:32/1:53/3:46/5:39 8:00/2:00/4:00/6:00 8:32/2:08/4:16/6:24