hey speed! long time no see. the workout was 5 1000's @ goal pace for NXR with some speeding up/ kicking mixed in then 3 400's at last years mile pace then consecutively faster. i felt so sick all day so i was "super" excited to run but it wasn't actually that bad. ap for the 1000's was 6:43. so not slower or faster than what i wanted-just plain honest times. felt good after that mentally and was super motivated for the 400's. sport's psych is working miracles on me lol. kept the first 400 brutally honest (maybe a lil slow) with a 93... but last track season was... sickly. plus i had a lot more in me so i pushed it more on the last two. ended up getting an 87 then a 78 cause i felt like it- track is going to be better this year i already know. abs & hips with some pals after my cooldown. oh and the weather today was perfect so huge s/o to mother nature and her sympathy to us runners.