Minuters on the DSL

Goal:
3x2 Mile

Actual:
3 mile warmup
12x Min (@ 4:50-5:15 pace)+ 400m in 74
3 mile cool down for ~ 10 miles total

I felt like I had done 2 mile repeats only a couple weeks ago and I realized that I hadn't done any speedwork lower than 800m in a while, so I decided to keep Billy company on a pre-race workout.  I've also felt a little run down, so I figured this switch would be a good move.  We ran really fast for the first 6 intervals, around 4:50 pace and then slowed up a little bit towards the end.  However, the average for the total run, with rest, came out around 6:06 pace, so it shows that we basically ran a decent tempo for 4 miles.  After we finished 12 minuters, we did a 400m with Caleb and the guys flew past me, making me feel like I was for sure running an 80 sec quarter.  Instead, I came through in a surprising 74, even after slowing up considerably as I neared the finished line.  In all honesty, this workout felt ridiculously hard.  It was nice to get some speed in the legs because I am focusing on some of the shorter distances in the upcoming month.

12x400m with 1:00 Rest

Goal:
12x400m with 1:00 rest

Actual:
3 mile warmup
12x400m with 50-60 sec rest at 78-80 depending on uphill/downhill
3.5 mile cool down for 10 miles total

Was supposed to do this workout on Tuesday, but a tight left calf made me push the workout back a day.  I did this in the late afternoon with Billy after work while he did 6x800m on the Dilworth Speed Loop.  We started at the start line and ran back and forth between there and the 800m mark.  As always, 1/3 were downhill-ish and 2/4 were uphill-ish.  I got to run the first half of Billy's workout with him as he continued to finish out his interval.  It worked out quite perfectly for my first legit workout back.  While I didn't feel amazing and felt like I was actually running 75s instead of 78s, I was very happy with this workout.  I didn't feel my calf and I was able to sustain the effort the entire way.  It may not have been pretty, but I've got to be consistent to bring my fitness back to where I want it to be.  Garrett biking alongside me helped tremendously and forced me to push up the inclines when I really didn't want to.   Looking forward to a long run with a tempo this weekend with the Cupid's Revenge group.