It only looks like I beamed into #wtwoodsonhighschool for today's leg speed workout. The @mcmillanrunning #mcmillanrunteam plan called for 12 reps of 20 seconds at "5k to mile" effort with 1-minute recoveries. I try to do these progressively faster, but today I seemed to hover around the same low-6 per mile pace, so I guess they were all about 3k pace. This is a harder workout than it appears, especially if you really try to run - not jog - the recoveries. Still they don't take so much out of you that you are too wiped out for the next run. After the run I headed over to #lifetimefairfax for some #prehab work and copious stretching. Week 1 of training is now about halfway in the books! #runblr #fitblr #fallrunning #usatfxcnationals #mastersxcrunner #intervaltraining #trackworkout #richmondhalfmarathon2019 #latergram (at Wilbert Tucker Woodson High School) https://www.instagram.com/p/B22tzujHCXv/?igshid=1shh3jntjsaxq