I'm pretty happy with today's workout. It has been 3-4 months since I've done any dedicated speed work, instead using races to fill that void. I'm certain that by incorporating some quicker workouts, even just once a week, I'll see positive results and avoid burning out at the end of races. As the winter months pass and I eventually target my next marathon, I'll include long tempo runs but for today was about getting the ball rolling so I made my way to the Tualatin track. 5 miles for a warm-up and then a mixture of 400m and one 800m for good measure. After each interval I jogged 400m (way too much recovery, but again, today was just a start so no biggie). 1. 1:22, 1:46 recovery 2. 1:19, 1:44 recovery 3. 1:21, 1:47 recovery 4. 1:20, 1:47 recovery 5. 2:37 800, 1:57 recovery 6. 1:13, done. So the times were out of this world fast, but it's a beginning so I'll take it. I think I'll shoot for every Wednesday being some type of tempo/interval/speed work of some kind to maintain some leg turnover during the next couple months. Finished with just under 3 miles for a return trip home. | 