Notes
1.5 mile warm up, including strides
5x 1000m fast (3:11-3:16 was my time range), 200m jog, and a couple minutes recovery between reps.
600m fast (1:53), 200m jog
400m fast (73) minute or so jog
200m fast (29) 200m jog
2 mile cool down.
It felt good to do my first true hard workout after my illness. I still hacked up a lung after almost every rep, but I felt pretty good in general. Deadlift day after running. Felt good to move heavy stuff.