on the road to new york
A solid run, a strong workout today, the rest and easy runs of the past few days after Saturday’s long run seem to have restored the body. On a warm humid afternoon, got in some intervals on a hilly trail in the park: 9 x 500 yard ‘sprints’ at around 5 minute/mile pace, with 90 seconds rest jog between.
The intervals were good on many levels – strength training, speed work, form, and anaerobic fitness. Definitely got the heart going, the lungs expanding, and the knees lifting. Stayed off the track, haven’t been on a track in a while so didn’t want to risk injury with all the tight turns.
Including warm up and cool down, 9 miles altogether for the day. The first speed work since a week before the Marathon, this a nice lead up to Sunday’s Half.