FAST REPS
I warmed up 2 miles with Denver and then did 6x400 meters and 4x200 meters while Denver kept going easy. I took 90 seconds inactive rest for 400s and 60 seconds for 200s.
I planned/hoped I could at least hit 75 avg. Without looking at pace at all I hit 69.5 73.1 70.0 68.5 67.2 & 68.5 (69.4 avg or about 4:39 pace) Then on 200s I did 32.8 32.3 30.7 32.5 (32.05 avg or about 4:18 pace).
Then I cooled down, did core, hip exercises, pushups, and lower body lifting.
I was pleasantly surprised I was running much faster than I thought. Speed appears to be still there, but stamina and endurance will take awhile to return.
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