2.5 mile warm up over to Monarch, 4 sets of 200-200-400 with equal rest and then a 2.5 mile warm down. I did a few 100m strides before the workout to open it up a bit. Again, I did not concern myself with rest here (although, I think I will begin to convert to those sorts of workouts, where rest is timed and controlled, shortly), and focused on the turnover. The 200s were in 34.x, and the 400s were 73.x, 72.x, 72.x and 71 flat. The speed is coming back.
... but I am having a problem now tapping into it. My lower abdominal wall hurt a lot today. I really bugged me in the early part of the warm up, but then it cleared up some. Nonetheless, I found I could not dig the legs as much as I wanted to because I had this core problem. I backed off the workout a touch because of this (both in effort, and in overall duration - 4 sets instead of five). I suspect the treadmill is somehow behind this, because it always seems to hurt more post treadmill running. But that might just be an excuse. I need to get this thing looked at soon. If it is a hernia, it ain't going to just go away.
9 miles on the day, 70 minutes. | 