Return to Fire Roads

The long run was not as long as I had hoped, but I still got a great workout.

The workout:

• Fire roads (5.25 miles)
• 2x800 @ 2:50

Fire roads is my favorite course by far, but I don't feel comfortable running it alone: too much of it is off-road far from people. This also happens to be why I enjoy running it so much.

Slow speed training? Don't do it.

I cannot vouch for the effectiveness of speed training if the speed training is done under-speed.

Today I ran 4x800 at a pace slightly slower than my mile pace. The workout felt too easy, since it was. Since it was easy, I ran a hard 400 before doing my cool down.

So the workout today:

• 2 mile warmup
• 4x800 @ under 3:30 pace
• 1x400 @ 1:15
• 1 mile cool down

Not a worthwhile workout.

My problem with the workout is that it isn't an easy recovery run and it doesn't add to your running strength. It forces me to do an easy run the following day without improving my performance.