Two Fridays in a row of legit speedwork

I have been doing a lot of "speedwork" as I built up my running from my injury last year, but the last two Fridays (hashtag fast Friday) I've done what I consider actual speedwork, without the quotes.

Last Friday I did a virtual 5K for my team, TBD Racing, and managed a respectable 25:24, according to my Garmin. I had a few twinges in my left hamstring but my real limiter was having to slow down so I wouldn't barf. I guess, officially, that means I have room to improve on my cardio fitness, haha. I don't really RACE 5Ks but that time isn't far off from what I think is my fastest time, at the end of a sprint triathlon a few years ago when I was in peak-for-me fitness.

Yesterday I resurrected an old speed workout from the last time I was in shape and did what I call leapfrogging miles, one mile easy followed by one mile fast, repeat. I walked a half mile to warm up, hit a hard lap (I finally figured out how to do that on my "new" Garmin that I've had for a year, haha), and started with an easy-ish mile.

I was surprised at how fast I ticked over the easy miles: 9:21, 9:21, and 9:20. I didn't feel like I was working too hard. My "fast" miles weren't bad: 8:48, 8:47 (talk about consistency!), and 8:27. I ended with another half-mile walk to cool down.

Not too shabby!

I am a little bummed I only had so much speed in those fast miles — we're talking a difference of only about 30 seconds for the first two — and I was hurting by the end of the last. I joked on Instagram that the 8:27 felt like a 6:27. BUT, I'm going to attribute that to getting back into shape and eating too many (not really) Christmas treats.

If nothing else, I now have baseline. When I do this workout again in a month or so, I'm optimistic that I will see a bit of improvement. Yay, Fast Fridays!