Notes
Pain at the track is a different kind of pain, but the 20 mile long runs took a long time to feel routine, and so will the speed-workouts.
Ran 2 mile warm-up (15:33)
1/4 X2 (76,76)
1/2 X 2 (2:43, 2:40)
3 X 300 (not timed)
1 X 200 (not timed)
Ran 1.25 mile warm-down (10:00)
Good workout, but I need to develop more speed. Once I started running more upright and relaxed, I sped up!