Holy crap, I think I need to get it together. I just did my first speed workout in a couple months and I feel like I'm going to pass out. After a 5 minute warm up of about .5-.6 miles, I did my workout.
It was 5x 275 meters and here is how it broke down:
1st- 60 sec
2nd- 57 sec
3rd- 56 sec
4th- 56 sec
5th- 58 sec
As my 275 run equates to .17 miles, the 60 second lap works out to a 5:41/mile pace. Obviously, the others were slightly faster. I am happy about the speeds I was able to go. However, even though my fitness levels are coming back, my racing fitness is nonexistent right now.
This weekend, I will lay out a solid month schedule that I will post on Sunday that will layout my training and specifically where my speed work and long runs will fall. I need to be more efficient with my running and I have a solid couple months before the weather goes completely to shit (hopefully).
I did job a bit after the speed work to stretch out the workout and in total, probably ended up with around 3 miles of running.