Put some speed back in.

5 mi.  Today was a “symmetrical” workout, same thing done twice to cover 3 miles of intervals.

1 mi warmup
800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1000m w/200m recovery
1 mi cool down

On one of the latter intervals during the cooldown, Gary was adjusting his watch while running and he ran into me, I was walking the final 25 yards to bring HR down. More startled than anything, I was fine and it made for some good banter among the guys in the last lap or two of running! I used more speed on some of the intervals, I’m comfortable relying on my right ankle for the increased effort.

 

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