Ran to the track and ran a 10x400m workout. 200m recovery between each rep with 600m after first and 2nd 4. Don't have all my splits but the first 8 were between 75-79, the last 2 were 71 and 70. The workout felt good for the most part, although the last two reps felt way too fast to be 70.
The plan for the workout was for goal may/june goal 5k pace, so I wanted to run 80 seconds or faster for the first 8 and then 75 or faster for the last 2. So I ran satsifactory times, and on fairly dead legs. I'm still sore from leg day at the gym. There's a 5k bgsu is doing this weekend so I'll either jump in that or try to do a 3 miler in mid-high 16 minute range this weekend.
I took albutoral before todays workout which helped a lot, but getting back on cingular will be life changing. So can't wait for that. I think I'll get in reasonably good shape this summer... we'll see.
Tuesday will be a nice easy run, and then Wedneaday I'm planning on am 800m workout at sub 2:40. Or maybe 6x1000 with 90 seconds rest at sub 3:20 if I'm feeling really crazy. Sub 3:25 might be a bettee goal, and that would be on pace for a sub 17 5k. Sub 16 5k is the goal for some point this year, so breaking 17 would be a kind of important step towards that.