Track day today. First speed work at a track since high school so I decided to just dip my toe into the water with 4X400 meters.
My goal pace was 95-100 seconds per 400. Here's what I ran:
1. 85s
2. 92s
3. 95s
4. 85s
So... technically too fast and I'm still getting a feeling for pacing. However, to be completely honest I wasn't really trying that hard to make pace... I just wanted to enjoy the feeling of running fast and getting my legs working hard... I would say 90% effort. Felt some hard training pain right in the gut... mostly a good thing.
Jogged 400 meter recover between each lap and then jogged home.
Other notes: I've been taking Ibuprofen before runs to manage the shin pain and warming up and stretching my calf muscles. Left shin is getting better everyday. I was really worried I was going to take a break from training a couple weeks ago but I rested a week and it's been getting better since (fingers crossed).
Total Stats:
Miles: 3.6
Time: 28:35
Pace: 7'56"
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