Tuesday

Run with Dave's group again but at Farmington Harrison High School.  

This speed stuff is hard and I'm not used to it.  They have said it will take 4 to 6 weeks to notice any difference, I sure hope so.  Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.

Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.

Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down

This was just over 6.5 miles.  I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two.  I could not have done another set as I had a side stitch that was killing me.  I walked a little bit afterwards then got in my cool down after a few minutes.