Warm-up, 4X100, 2X200(44 &42), 3X800(3:04, 3:09, 3:15), 1X400(1:34), 2X200(42 & 36), 4X100, cool down (8.5 miles total in 1:10:00)
Getting back into speedwork after 2 weeks off. Legs were fine, but I had no air during the 800's. I struggled on the 800's. The last 200's I sprinted hard. The first 200 doesn't look that impressive but I dropped my gps, ran back, picked it up and caught and passed the group at the finish.
Missed Yoga class, so I ran 3 more miles on the treadmill. This ended up being a nice recovery run. I started at a 10:00 pace (6 mph). Every quarter mile I upped the speed by 0.1. Last 0.25 mile I was at a 8:20 pace (7.2 mph) |