Warmup then Arctic Circle with Green, mostly relaxed, but kept legs moving. After, 8x100m striders barefoot on the football field (turf). Felt good to get my legs going faster in the morning. Aftn-1.25 warmup then 6x400m repeats at 1600m pace with 150m jog recovery between. Goal pace was supposed to be 1:20 for a 5:20 mile, but I felt like running fast! So I did them faster for the heck of it. 1- 1:18-at this point I hadn't quite decided to throw away my goal pace, so I reined it in a little on this one. 2- 1:15-was feeling good, so I just took off, threw away the 1:20 GP and brought it in nice and smooth. 3- 1:15-getting a titch tired, but was looking forward to small rest to put on waffles after this one, a little harder to keep time down on it, but still pretty good. 4- 1:13-after a little break, ran with waffles right up on toes the whole way, way faster than I thought I would, knee feeling a bit unstable and achy. 5- 1:15-tried keeping time down low, but legs getting pretty tired and knee getting less agreeable, only thoughts of only-one-more-after-this kept my time relatively low. 6- 1:11-got threatened by coach with another repeat if this repeat wasn't faster than the previous one, so we went all out to keep the time low, by the last 100m, my feet were burning and knee was getting shaky and achy. Overall happy with workout, could've been more consistent, but at least the times were going down not up. Felt nice to get in a fast workout of 400's. I'm slightly frightened to say that I really have missed them, they work me well, but don't drain me mentally as much. Whoopee! Sandstone loop cooldown.
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