in a neat coincidence, national running day fell on my first day back at the track in over a year! it wasn't planned that way. i've spent the last two months working on rebuilding my base mileage, with a 133 miles for april and 220 miles for may.
with those two solid months behind me, it was time to revisit wednesday night intervals. i ran an easy 3 miles over to the track as a warm-up. i thought about starting off w/400s (a set of 8x400) but decided to run 800's when i reached the track. i did a set of 4x800 w/a 400 recovery jog between each 800 meters. in the past, the pre-injury days, i typically ran 800' in 2:45 or faster. this time around i ran all 4 at 3:25 - basically a 6:50 pace. that was followed up with a 1.5 mile cool down, for a total run of 7.5 miles.
i had no pain in my foot - that was the biggest positive. as for getting back speed, that should come in the weeks ahead. hopefully in a month or so i can get back to 3 minute 800s. the key at this point really isn't the speed, per se. it's more about getting back the mechanics - especially building back the strength in my right foot. stay tuned :D
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