I never like the race photos... maybe I can pay somebody to photo shop my thighs... Anyway I am glad you are back to doing some speed work but you are going to do more this month right... I think you meant speed work for the week.
Teena, it depends, but when I do them at the end of an easy run I usually do 10 sprints at about a 5% grade for 10 to 15 seconds each and then recover for 45 to 50 seconds. I start a sprint at the top of each minute.
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