It was a hot and humid run. I started the run at around 9 p.m., and the route was wet and riddled with puddles after a big evening rain. My thigh felt a bit tense at the start of the run, and it didn’t let up as the run went on.

The Triple 7 Speed Run consists of a 5-minute warm-up, followed by 3 repetitions of 7 minutes at a 5k pace (which is a 7 to 8 out of 10 effort), with 2.5 minutes of rest in between. There was some mental struggle involved; the humidity made it harder to breathe.

The guided run from Nike Run Club was great—I felt more focused, locked in, and savored every minute of the run. I finished 5 km in the 33-minute run. I felt super proud, super sweaty, and increasingly stronger and more confident after every run.

7 minutes to shine

7 minutes to be better