I got slower…

…because I stopped doing speed workouts .

Here’s what I’m talking about:

last week’s intervals

8x400m with 400m cool downs between









today’s mile repeats

3x1600m with 800m cool down between




Outside of a few tempo runs (October 2nd did a 7.44 mile run @ 7:34 pace and Oct. 24th did a 5.09 miler @ 7:45 pace) I pretty much stopped doing any kind of speed work back in July in preparation for the Skyline 50k. I had great leg speed the last 8 miles of that race and should have got it in my head that it was probably from DOING SPEED WORK.

So, I’m making myself (or “calling myself out”) get back into regular track workouts for the next few months. I’ll probably switch it up and do intervals one week and mile repeats the next.

What kind of success have y’all had with this? 

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