Notes
Speed day on the outdoor track. Warmed up into 6x600 with 3:00 rec and 6x300 with 2:00 recovery. I didn't want to take too much rest inbetween sets, but an unfortunate bowel movement made the recovery in between sets 7:00. I didn't want to crush this workout, but rather start a process of getting my mile speed back after longer, slower workouts for the past 5 months. So I hit the 600s in 1:45 and the 300s in 47. I ran the 600s in training shoes and the 300s in my lighter shoes. Overall I felt strong and good. My form never once fell apart, and I only locked up at the very end of the last 300. My breathing struggled a little during the last couple 300s, but I never was super uncomfortable. Basically, this was a good start. I'd like to get at least one workout a week like this every week starting now: a fast speed workout on the track. I want to still be able to run a mile as fast or faster than last year, because that fitness alone brought me to a 14:30 5k. Now I want to add 5k fitness to that mile speed, so my mile speed still needs to exist. Good morning workout!
Afterwards did weights (including core/glutes) and stretched.