I don't know if this was standard speed work form or not but it was fast for me. I was not going to run but wanted to get my body loose for a weight session. Thought I would run a couple of slow miles to get loose and after I ran the first mile in 7:12 I was feeling good so I picked up the pace on the return trip and ran a 6:40 pace. Every time I run 1 mile at a fast pace it makes me respect those elite boys and girls even more. How do they run a low 5 minute pace for even 1 mile little lone, 13.1 or 26.2. I truly respect the elite runners of the world. After 2 fast, headed to the basement gym and completed weight work out and core exercises. 4 sets bench - 135 lbs 3 sets curls - 65 lbs 3 sets ball crunches - lbs of me from torso up 3 sets pull downs - 70 lbs push up burn out - 35 10 minutes of movement to cool down Feeling more prepared everyday for the Spartan & Tough Mudder events that Zac has talked me into doing in May and July. We may see me either hurt myself or make a fool out of myself. Either way, I'm excited to try something new. | 