My legs were fresh off the rest day and I was feeling as injury-free as I have in awhile so I figured it was time for some light abuse. I'm planning on running a local 5k on the 20th this month to check my speed and I estimated 7:00-7:10 pace should be about what I can do. So with that in mind I wanted to do 4 x 800 repeats at that pace (3:30). So the workout would be 2 easy miles to the university track, then the 800s with a slow 400 in between each, then 2 easy miles home. It was already windy (15-18 mph by 5:30 am) but I figured that wouldn't matter much at the track.
2 miles to the track @ 8:57 pace
800s were 3:24, 3:19, 3:17, 3:17.
2 miles back home: 8:30, 7:54 (HMGP on the last)
Overall pace for the 7 miles: 8:04
Obviously overshot the pace a little on the 800s but I held up ok, though I started losing my form a bit on the last 400. It was kinda funny because the girls' track team was there doing 800s as well and although they stopped to rest after each one, they all crushed me pretty bad even though I was doing great by my standards. Overall, I'm quite happy with the workout and my knees are no worse for it. | 
