A little speedwork

Monday: rest.
Tuesday: run 4 miles on treadmill.

• 5 minutes @ 6.0 mph
• 2 minutes @ 6.1 mph
• 3 minutes @ 6.2 mph
• 4 minutes @ 6.3 mph
• 4 minutes @ 6.4 mph
• 4 minutes @ 6.5 mph
• and so on...

Lift weights.

Wednesday: run 4.05 miles around Freshpond. Legs were tired.

Thursday: run 4 miles on treadmill.

• 10 minutes @ 6.0 mph
• 10 minutes @ 6.6 mph
• 5 minutes @ 6.7 mph
• 5 minutes @ 6.8 mph
• remaining time @ 6.0 mph

Lift weights.

In order to get some "speed" back, I'm trying to run faster. Not all out fast, but a comfortable hard effort. My marathon PR pace is 8:12ish and I'd like to get back there if I could. But I haven't run fast in ages so I'm starting out with sustaining 9 minute miles. It's not that difficult, so I feel good about the run when I'm finished. My goal race is a half marathon in the summer, so I have loads of time to prepare. Maybe when the weather warms up I'll even hit the track.