Eric came over yesterday to get me out to the Hopkington track for some speedwork. It's literally been 15 years since speedwork meant something other than "occasionally run faster when on a regular run" so the whole event was a bit of a challenge. Here's what we did:
- 1 mile warmup, conversational pace
- 6 x400 at race pace, followed by a 400 at conversational pace
- 1/2 mile cooldown
By mutual consent, this workout was actually easier than the suggested speedwork workout from RW, which called for 800 sprints. Neither Eric nor I are there yet, but hopefully it will happen soon. I was reading the suggested beginner marathon running plan in RW last night and they had speedwork in there as well, mainly because (paraphrasing) it builds power in your legs and also helps your form (since most people tend to get lazy with their form on long runs).
I'm recovering somewhat nicely, although my calves and frontal hips are sore today. I'm hoping to get in a nice slow 3 miles at lunch today to loosen them back up.