Notes
1 mile easy + 8 x 400m with 45 second recovery + 8 x 400m at sprint 400m pace with 45 second recovery + 1 mile easy
1 mi easy
8 x 400m in 1:35-1:40 (ran these a bit fast) w/ 45 sec rest
4:30 rest
4 x 400m in 1:25-1:35 (ran these a bit slow) w/ 45 sec rest
2 x 800 at above 5k pace (w/ last 200m faster) w/ 2 min rest
0.5 mi cool-down
Started out feeling pretty sluggish (sort of felt that way the whole workout), but I'm very happy because I'm running faster times with less rest. Super happy. I'm starting to feel really confident about my next 5. Right hip is sort of bothering me though. Tried running in another new pair of New Balance Minimus 2's, and they sucked. So i ran this workout barefoot again, although I'm really starting to not hurt after doing speedwork barefoot. Think I might invest in the Bikila's and another pair of New Balance MT20's. Decent workout overall, though.
Enjoy- 2