I'm on my way

Sunday-


Saturday, 8/2/14--Went to Westtown School's track for 6x400 at a 5K minus 15 sec pace, followed by some sprinting.  

5K minus 15 sec pace meant 77-79 seconds.  The rest would be 1:40 during a 100m walk.    77,78,78,78,77,75.  

I then tried my luck at a little speed with 3x150.  20-mid, 21-flat, 20-mid.

I then capped off the workout with 3x100: 13-low, 12-high, 12-high.

Overall, I'm on my way to getting into 5K shape, but I've retained at least some speed.