i haven't done much speed work in the past...certainly not enough to notice a difference in my running. today at the gym i warmed up with a 12 minute mile, stopped to stretch a little then ran 3 miles at a 10:00 minute pace and it felt EASY! maybe there's something to speed work after all. i swam 500 yards right after and while swimming never feels easy i can feel my endurance starting to return.
in the past i've usually followed up whatever pace or distance i've completed ..with the words ''far for me'', or ''fast for me.'' perhaps a 10 minute mile isn't fast by most standards but that 3 of 'em in a row felt easy well that's just fucken awesome in my book.
i felt really good during and after todays workout. for the first time since starting to train this year i've noticed some progress and i'm starting to enjoy the ride.