I met the East High distance kids at the oval for a speed workout. Normally, I wouldn't run a speed the day after a tempo, but I felt surprisingly good after yesterday. I wanted a workout that was consistently under 5:20 pace, which I haven't done much of lately. The workout was 2 x 800 followed by 2 sets of 5 x 300, with 100 jog between each interval, and a one lap jog between the sets. We ran a 400 jog between the 800's. We started with an 8 lap warm-up, followed by 4 laps of speed changes. My 800's were both 2:36.77. How's that for consistency. I wanted to go for 55-57 seconds on the 300's but found myself working to push Natalie, who was supposed to run 52-54 seconds on the 300s. Set 1: 54, 53.25, 53.07, 52.73, 53.88 Set 2: 52.94, 53.77, 53.21, 53.40, 52.59. I haven't moved that quickly in a very long time. It sure makes a difference when you are chasing down speedy high schoolers. We cooled down 5 laps to give us 10 for the workout. This was a far cry from the 2:45 400's I was running a couple of weeks ago. I'm hoping sub-5:30 pace will start to feel more comfortable soon. | 