I have, with trepidation, dipped my toes back into the waters of speed work (POETRY, people).
I'm no longer joining our Monday night track group...because it doesn't exist. While I was out with injury they folded and various runners joined up with another group that meets on Tuesday. I can't make Tuesday: I have Bible study that night; plus the track is a little further away than the one we used to use, and I'd be cutting it close to arrive on time.
With four on the fourth coming up, I decided I had to do SOMETHING. So I tried a few easy 400's in the park. I have to use my Garmin, which isn't a great way to do speed work, but the park itself is similar to a track - no stoplights, no traffic, and at least sort of a loop. As a benefit, you can run in either direction, so I can avoid straining my weak left leg too much.
Boy, is it hot for speed work. Add to that my new, slower pace, and I am suffering out there!
I completed four workouts prior to the race:
10x400 - averaging 1:37
8x400 - averaging 1:35
12x400 - averaging 1:36
8x400 - averaging 1:34
So you see, I'm not really getting faster: my times are super similar, with a slightly slower pace on days when I have more reps. Not exactly good news. And apparently (see race report) they did not give me finishing speed!
But at least I'm getting out there and working on speed, turnover, and heat tolerance. And so far, the intervals haven't irritated my left leg, which remains weak and easily "tweaked" despite my best efforts. I can only hope that I see improvement when the temperatures cool - this 90F with 90% humidity is misery!