Speed Workout

Beth and I met up at 5:15 a.m. It was 37 degrees out. Very nice! We ran a 12 minute warmup (1 1/2 miles) and then began our speed. We ran “controlled” downhill miles and 800’s”. 3 x 1 miles and 3 x 800’s. We used the hill by the canal (not as downhill as the MTC miles but still a nice decline). These miles and 800’s are at a little faster than race pace (there not the all out downhill miles that we usually do).
1st mile: 6:00; 2nd mile: 5:50; 3rd mile: 5:45….

1st 800: 2:51; 2nd 800: 2:48; 3rd 800: 2:43.

We ran the miles first , then the 800’s. After each repeat, we would turn around and run back up. It was our recovery run but it was still a good workout running up. We ran about 9 miles of speed. We ran a 11 minute cool down. About 12 to 12 1/2 miles total. It felt good to make my legs go. I don’t think I would have been able to do the “all-out” miles! This week has been a rough week. I was glad to have someone there with me. On a side note… The ball of my left foot is bothering me. We shall see!