Nice morning (60) with light wind. I went to the track this morning for the first time in a really long time. The plan was 8 x 400 at around 90 and then 4 x 200 at whatever felt hard but under control. I did a 2 mile warmup and then ran the 400s with 200 jog in between. I felt good on the first 5. The next three I was starting to feel the effort on the last 100 of each one. Seemed to be about right effort. Not so hard that I had to slow but enough to feel like I was getting something out of it. I ran the 400s in: 91, 90, 90, 90, 91, 90, 89, 91. Did a 1/2 mile jog and then ran the 200s with 200 jog in between. Just want to work on neuromuscular strength so didn't really have a pace in mind just wanted to run them hard but try to stay in control. Ran them in: 40, 41, 40, 41. Ran a 1 1/2 cool down. Felt like it was a good start to getting back to doing some workouts. Still have a long way to go to get back to racing shape. Want to work on 5k and 10k speed then back to the longer stuff. | 