The sun was too hot by the time I got out by 7:30AM, so I decided to run on the TM for an introduction-to-speed-again-workout. It was nice to have water handy without having to carry it. It's been a long time since I've stepped on the TM or ran in the 6:00 or below range. I expected to taste pennies by the end and just got it done.
2 mile warm up (8:30ish)
10X 400@ 1:32 (1/2 rest)
8 X 200@ 4:57ap (60 sec rest)
.5 cd
Followed by 15 mins of weights focused on arms and core.
The workout turned out to feel moderately hard, about where I expected my fitness to be... but I did not taste pennies!:)
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