Speed work -- Wed. May 28

I'd planned to do hill work, but then a dream where I couldn't run fast, and was pretty disgusted w/ myself, plus feeling a bit weary for attacking hills, led me to take the track option. After work jogged out in late evening to make a 5K run to the middle school cinder/gravel track. Marked a line and then did a solid 400, looked at the time and was flabberghasted at how slow it appeared: 1:27. Okay, so jog a lap and try again. Again, 1:27. Hmm. Jog a lap again and make one more attempt, with at least the makings of a push at the end. 1:25. Okay, point taken. Then I joged home a shorter route. First, here's the combined out and back routes:

Time: 22:16 + 13:22 = 35:38
Distance: 3.19 + 1.7 = 4.89 miles
Speed: 8.6 & 7.6 = 8.23 mph

And the track work:

Time and speed varied, though that pace is about 10.2 mph; not fast.
Distance: 1.49 miles

So, total mileage for day = 6.38 miles.

Comment: when I got home I looked up the mcmillan running training notes I'd printed out and found that speed work for me, counting myself as a long distance runner, for 400m laps should be in the 1:24.5 to 1:29.3 range. So, slow though it may be, I was exactly as predicted for someone of my current abilities. Hmmm. Now I'm tired, for sure, but I'll go out again tonight, atbe.