5 miles in 34:04 @1% Strong return to speed work – felt good and no nagging knee issues. Whoohoo!

So tonight I knew I needed to get back into the speed work. I had no desire to get on the treadmill at first but I figured if I did speed work I would get the blood pumping quickly and it would set a positive tone for running this week.

I started out doing 1 minute at 7.5 mph, 1 minute at 9 mph, 1 minute at 7.5 and then 2 at 9 to finish off 5 minutes and then I would repeat the 5 minute cycle without stopping. After the first cycle was done though I knew I wanted to push harder – so instead of bumping to 9, I decided to bump up to 10 mph instead. I’m not quite at the level where I can maintain 10 mph for 2 minutes without taking a break after so I would do the 1 minute speed periods at 10 and then the 2 minute speed periods I would do 1 minute at 10 and 1 minute at 9.

This worked very well and I was quite surprised to see that I had no issues with my knee at all. I expected the high speed would trigger an issue but it didn’t. Significant positive there!

I finished out the scheduled 5 miles in 34:04 – fantastic speed for me and may in fact be my fastest ever for that distance. Cool. I have a strong based laid – where can I build to from here? Time will tell!

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