Speedwork at the track today. I'm glad I moved it from yesterday, as I needed that day off after the Sunday Half.
Last year, this is the workout where it all fell apart. Injuries - time off from training - spin bike - etc. Not this year. I nailed it and I feel great!
Today's workout was a progressive step. 7 sets consisting of 400/800/1200/1600/1200/800/400. My pace is set at a 7 minute/mile.
I ran my splits slightly faster than pace, and felt strong at the end of each one, so I'm pumped. My splits:
400 - 1:44 800 - 3:25 1200 - 5:07 1600 - 6:44 1200 - 5:02 800 - 3:21 400 - 1:38
So, I actually ran faster towards the end. All seems well - a few minor aches I'm watching, but just normal stuff. Nothing that would indicate overtraining, overstress, or impending doom. So all is good one third of the way through my training program.
Since I moved my speedwork to today, I'll run easy tomorrow and run my tempo workout on Thursday instead.