Notes
One mile at 7 minute pace, then 4x800 at 6 minute mile pace (3 minutes each) with a quater mile at 7:30 in between each rep. Although that is only my 10k race pace, it was a good "foot speed" exercise. I focused on good form, staying on my toes, butt out and locking my back and pelvis in the proper position, per Bill Codd.
I've run 4 days in a row, first time since Kona. 2 quality ROTBs, one long run and a hill workout. Tomorrow its off to the track for 12x400 at 5k race pace (5:40s). I'll shoot for 80-85 seconds per 400 and see how that goes. The goal is to pick up some speed for next week's 10k XC race.