Speed work today at the track. Short but fairly intense workout today. 1 mile warm up, 800 at 5k pace 60-90 sec recovery, 1200 at 10k pace 60-90 sec recovery, 1600 at half marathon pace, immediately with no rest 800 at 5k pace, 400 easy, 1 mile cool down. I didn't get this completely right. I rested between the 1600 and the 800. I also ran the 400 easy at 10k pace. I guess it is close enough. Probably the fastest speed session of the year. I'm on day 10 of the supplement regiment. I don't know if it is making the difference or not. The weather was cool but very windy so half of each lap was into a very stiff wind that slowed my times. Despite the conditions, my times were very good for me. I ran a 7:45 pace 800, 7:55 pace 1200, 8:42 pace 1600, 8:00 pace 800, and a 8:17 pace 400. All of these were well under 9 minute pace and the shorter ones under 8:00 pace are good. The top end speed is still not great but my ability to hold on to a faster pace is improving.
http://connect.garmin.com/activity/498717439
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