Had been a long time since a real speed run. There was the half marathon a couple weeks ago and last week’s XC race, but nothing in a 5k pace for weeks. Got in a good track workout – hadn’t been on a track in months – a set of 7 x 800 meter (½ mile) intervals: a fast ½ mile (2 laps), then a ¼ mile (1 lap) jog, and so on…Didn’t time the runs, instead wanted to concentrate on form and breathing. But I was hitting the ½ miles hard, probably averaging 2:40’s, and breathing hard. The calm mild weather and yesterday’s easy run helped. With warm up/cool down, 10 miles altogether. Good to get one of these workouts in with the Turkey Trot coming up. Looking to do another one in a couple of days.