Jeff changed things up a little on my first taper week. I haven't done speed work in what seems like a month but I did today. 1 mile warm up, 4x (15 sec build, 15 sec recovery), 3x (3 min at 8:30 pace, 1 min recovery), 4x (2 min at 8:15 pace, 1 min recovery), 5x (1 min at 8:00 min pace, 30 sec recovery), 1 mile cool down. I didn't feel like driving to the track so I ran about a mile on Andy Brown trail and did the intervals on a trail that goes around two softball fields. The trails are concrete but my legs were feeling ok. For the most part, my times were ahead of designated pacing. I tried to stay at requested pacing but found myself feeling faster for whatever reason. Almost all of them ended up in the 8:00 pace range. My spidy senses for pacing were off having not done any speed work in quite some time. Good day overall for the first taper workout.
http://connect.garmin.com/modern/activity/542040279
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