Speed work: Last night was a speed session. We jogged over to CHS and did almost two miles of warm up. Coach Paul had us do 40 minutes of 3/4 mile @LT and 1/4 mile recovery for the whole time. Vicki isn't running with us and Liz is fighting a bit o' plantar fasciitis so she did an easy jog tonight. I thought I felt so good I would push it and ran with Bill. Bill's goal is a bit more lofty than mine. He wants to finish in UNDER 4 hours and I'm looking somewhere between 4 hours and 4hours 10min. I didn't care out on the track though. My hope is that my speed workouts will work themselves into normalcy and my body will catch up. Almost all our 3/4 splits were at 8min-8:10min/mile pace. Far faster than my regular speed workout speed. Then we had a cool down run back to the shop. I've had 2 weeks in a row of good Tuesday night workouts. I'm working hard to get all my time and miles in too.
Recovery run: Today I ran with Good Neighbor and the pooch. We did 4 miles and brought it in at 45 minutes of easy pace to stay with her. I will never complain of running with someone slower than me. I need that recovery time on my feet so I don't over train which I have a tendency to do when I'm by myself. She is running 4 days a week now and will be in fine shape for the 5k in November! It did feel good to run easy today and work out the soreness from last night. Running with my friends is truly the best part of running for me (and my legs are looking pretty hot too!).