Well, I'm back in the saddle again, as it were. Taking 4 days off of running was exactly what I needed. Tonight, Johnny had us doing mile repeats at the indoor track at Thompson Arena, with a 2 loop (400 m.) rest break in between. His chart had us at between 7:07 and 7:17 per mile to be in the range for a 3:30 marathon. Here are my splits:
I ran with Glen Keogan and it worked well. I'd set the pace for the first 5 laps of each repeat, and he'd take over for the last 3, allowing him to stretch it out a bit -- so his times were a couple of seconds ahead of mine.
Looking back at the speed work last summer, I was banging off better-than-7 minute miles x 7+ repetitions, so (again), there is no question I'm not recovered. But, I'm getting closer. On Sept 13, 2011, I averaged 6:55 per mile. Tonight I averaged 7:09 per mile. That 96.7% of my September speed. So we're getting there.
I know that I'm only as fast as my weakest hamstring.