"Can-you" speedwork

RUN: 8 miles in 1:12, trackwork

In addition to a few laps and the run to/from the track:
WU 10x100
MS1: 6x200 as 2x [2x200 "uptempo";1x200 "fresh"]
MS2: 3x [400@5K, walk 50, 350@5K, walk 50]
MS3: 6x200 as 2x [1x200 "uptempo"; 2x200 "fresh"]
CD 10x100

I only counted the 400 and 350 times: 1:36, 1:28, 1:35, 1:27, 1:35, 1:23.
That works out to just-under 6:30 m/m pace!

I'm lovin' these more complicated trackwork sessions! I don't know what to expect for the next set or for my pace. I'm still learning the paces, so to speak :)

With the extra day between my long run, this was feeling better than last Tuesday's speed work. My legs were quick, strong, and ready to fire. I surprised myself in these--I faded in the last 150m or so of the 400's but stayed steady and even said out loud that "I need to dig deeper" to find those last few meters of speed.

All said and done, T joked that maybe I'll find my calling in short distance. ha! I had in my head "can you, can you, can you?" with the dog, hence the title. YES I CAN.

This was refreshing! With each lap, we saw a little more sun on the horizon. GORGEOUS morning. Love it.