Lots of Work to Do

Time: 38:12
Distance: 8.39km

W/u: 16:30 for 3.25km
W/o: 100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m all with 100m jog
C/d: 11:46 for 2.32km

There was nothing pretty about the effort this evening at the Marblehead track. My hope was to inject a little pace into the system and see how the body responded. I learned that I have a long way to go until I get back to where I know I'm capable of running. Not to make too many excuses, but tonight's run was pretty windy and cold.

Splits:
17.2 (31), 35.5 (33), 52.7 (38), 70.0 (38), 70.6 (39), 52.5 (37), 33.6 (38), 15.4

I never felt smooth clicking of 70 second 400m pace which isn't fast. I want to keep doing workouts like this a couple times a week just so that my body gets the feeling of running fast again. Lots of work to do...