Well this is the first speed workout that I have done in a long time. Felt pretty good. I decided to take the times from my half on Sat and make that my goal pace for Ogden. So I will be shooting for 3:30 at Ogden again. And I might change it after running Spectrum 10k here in 2 months. So tonights workout called for 10-20 mins warm up 3 1mile repeats @ 6:40 with 1 min recovery. Then 10 min cooldown. Mile 1-2 9:15 pace with 2nd mile with 5 strides up to 6:40 pace. Mile 3-6 6:40 pace with the 1 min recovery at 10 min pace. Last mile was the toughest. But got her done. TT 50:40 Later I went and played bball for 2 hrs. Legs felt fine for the most part. And was still running up and down the court the whole time. Got a bunch of fast breaks. And the shots are starting to hit finally.:) | 