Back among the speedy

4 mi.  Once back at the track on a foggy, cool morning, I was reunited with Erica and Tom Matese, both 19:05 runners at Race For the Cure.  Scott S was going fast, as was Kyle Smith.  I need another run fast episode once a week to get better.  Like  neighborhood 5k?

1 mi warmup
200m w/100m recovery
100m  w/100m recovery
200m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
300m w/200m recovery
500m w/100m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
200m w/100m recovery
100m

 

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