After my 4 days of rest I got back into the running shoes. I ran 2 miles with my team in the late afternoon and then headed to Joe Walker around 5:30.
I ran an extended warmup – 2.5 or more miles, just waiting for everyone to get there. The workout was 4 x 1200 in a VERY STRONG WIND! One time I actually stepped off the track when rounding the corner during a sudden gust! The 1200s were 600 fast, ease up 200, and 400 fast.
My splits: 5:06, 5:11, 5:12, 5:17 = 5:11.5 average = 6:57 pace
(a little slower than lately – did I say it was WINDY?)
recoveries were 3:00, 3:00, 3:01, 3:05