Steve - 6.65

So begins the short speed phase prescribed by Luke. I did 8x400 with 400 recovery(real slow) between each rep. I did a bunch of strides and drills beforehand. I wasn't sure what pace to run, figuring I would at least try to run faster than 80 for each rep. 2nd rep turned out to be my slowest. I did all of these solo except for the 5th one, which not surprisingly was my fastest. Perhaps I could have run a faster in the early reps, but at the end of the workout my legs didn't have much left. In the last 100 of the final 400 my legs were getting kind of wobbly, so I think did this workout the way I was supposed to...

1.7 mi in 14:34 wup

76 low, 80 high, 79 high, 78 high, 74 low, 74 high, 78 high, 75 high
400x7 rec= 1.75 mi rec
1.2 mi in 12:24 cd