I did running speed-work after work-work - 8x800 @2:50, 2:51, 2:50, 2:50, 2:51, 2:48, 2:48, 2:42 - the last one just about killed me ; )
My speedwork is feeling a bit awkward - I just haven't been running enough - and with the track closed to the public, I'm not getting those shorter sessions in. Shorter speed - like 200s and 400s really make you faster, if you can stay injury free. I should probably find the time to do speedwork with the run club.
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