In the evening I had my first full track workout in at least a month and a half. Finally off the hills, I was looking to start running at threshold... no more tempo (or threshold on hills)! The workout seemed daunting, 2 mile @ 78s/400, 1.5 mile @ 76s/400, 1 mile @ 74s/400, .5 mile @ 72s/400. Even though I wasn't sure I could stay with them at this point, I slotted in behind Dickson, Charlie and PMurph. I surprised myself however and ran even and strong with those guys for the whole workout! We actually ran a little fast for each interval:
2mi -- 10:20 (5:10/mi)
1.5 mi -- 7:36 (5:04/mi)
1 mi -- 4:53
.5 mi -- 2:21 (took over the second half)
I'm pretty sure this is one of, if not the best track workout I've ever done, and not just because of the paces (I've never run a sub-5 mile toward the end of a workout) ... what made it so good was that I felt really smooth and comfortable the entire workout. No forcing or dying off. The recoveries were long, however, so that may have affected things. It helped to have a good B group, especially with Dickson and Patrick's encouragement. We have some good workouts ahead of us.
It seems that Todd's training... the hills, building speed on long runs, and even the bike/swim workouts have really helped me get stronger. I really felt it on the 2-mile... that was a 16:00 5k pace, and yet I felt like I could have kept going and sped up for at least another mile. It's making me pretty excited for Shamrock 5k. I'm feeling confidence in my running again, which I hadn't really felt since Columbia 2010.