As of today, I have agreed to pace one of my co-workers in a 5k on Labor Day weekend. (Cassie - this is the race I originally had you write me the workouts for.) She is 37 and really wants to place in her age group. We think this will take about a 23:00 5k, so it shouldn't be that hard, but now I'm super worried I won't be able to do it! Today was hella hot, so I decided to do a "workout." I ran one mile out really hard, walked around for a couple of minutes, then ran a mile really hard back.