Speedwork. Finally.

I finally did some speedwork on Thursday morning and it was fantastic. I went to Aspen Hill Park in Rockville (?) to do the workout on a 684 meter grass loop I'd measured out on Tuesday. The 1.5 mile out and back section of the Rock Creek trail that starts at the park is great for warmups/cooldowns and the loop is pretty runnable with good (but not perfect) footing. Cross country at its finest.

I did 4 x 200 (100j) @ 40%, 8 x 150 (100j) @ 60%, 4 x 200 (100j) @ 40%. It felt awesome and I really got moving on the 150s despite it being about 25 degrees outside with considerable wind. I put on my new cross country spikes for the 150s which really helped accelerate the workout as I've been doing basically all of my running in full weight trainers for the last several months.

I also began lifting again this week which will be a huge positive I think. I'm a bit sore but once I get in the rhythm I think I'm gonna start feeling a lot stronger on my runs.