Today was a speed work day. But because its so far out from my next goal race I'm not doing alot just enough to keep my legs familar with going fast. Today I did 2x 1mile. I did 2.5 warm up. I did these real fast. Mile 1 was at 5:05 and mile 2 was at 4:55. I hadn't been that fast in years. It felt pretty good. The rest of the run was between 6:55 and 7:30 pace.
I did a progression 7 tempo run. It was hot out so I started slow and ended fast. 7:29 7:01 6:29 6:10 5:55 5:38 5:24. Mile 1-5 was in a slight head wind. The last few miles where between 7:00 and 7:15 pace.