Total miles: 8.5 Total time 1:25

2 mile warm-up: 8:30 pace
400 meter walk
1 mile repeat: 6:52
400 meter walk
1 mile repeat: 6:48
400 meter walk
800 meter repeat: 3:16
400 meter walk
800 meter repeat: 3:08
400 meter walk
2 mile cool-down: 9:03 pace
400 meter walk

Since the Flying Pig Marathon at the beginning of May I can probably count on one hand the number of sub 9 minute miles I have run. I have also had trouble getting back into my morning workout routine I was in before BR. So today I thought I would kill to birds with one stone, a morning speed workout. It was tough going, and I was definitely reminded of the fact I haven't done any speed work in months. I am going to try to incorporate a speed workout once a week. I think the increased leg turnover will help me in the later stages of long races, not necessarily making me faster, but allowing me to run smoother for longer.