So I need to start by saying that I played hockey last night and tweaked my hamstring. Not a rupture like I did in November, but just a bit of a reminder that I'm not totally healed yet. So I was cognizant of this issue as I contemplated the speed work for tonight.
Tonight John Ferguson, the Legend, had us doing a 600m. speed run followed by a 100 m. jog and then a 400 m. speed run, followed by a 400 m. jog. Repeat 3, 4 or 5 times (Jenny and I did 5). Because of my hamstring issue, I figured I should take it easy -- at least at the start -- so I chose 55 second laps of the 200 m. track as my target pace. It worked out okay. Here are my splits:
2:41 (54 second laps)
I took it easy on the last 600 m. speed run, but pushed it on the last 400 m. speed run. Overall, I was pretty happy with how it all worked out. The hamstring was tight the whole time, and I could definitely feel that my right leg is weaker than my left -- but each week it feels just a bit stronger.
Total run tonight including warm up and cool down was 6 miles.