Notes
Great speed workout for the first one: 2 mi. at 9:37; 2 sets 4x400 at 7:31 with 60 sec recoveries at 10:00 and add 3 min at 10:00 to last recovery; .95 at 9:37 pace and finished last mi. with progression .25 at 9:23, .25 at 9:09, .25 at 8:95, .25 at 8:82. It was awesome to run the 7:31s, talk about smooth striding an gliding - the funnest part of the run. the .95 at 9:37 was brutal - felt awfully slow but I was being conservative because this was the first speed workout. Decided to do progression on last mi. to speed things up. All in all - pleased with the run.