I repeated my Thanksgiving "speed work" workout with a friend of mine today.
5.17 miles -
1.3 miles to the local high school track to warmup
3 intervals - .5 mile run, .25 mile recovery
1.1 mile return (without the extra lap around the track).
It was kind of fitting that when I got home, my DH was on rollers in the basement, doing a Coach Troy Spinerval workout and I could hear Coach Troy yelling "c'mon...fast feet, fast feet" - to get them to spin faster. I was telling myself that during my work intervals..."FAST FEET, FAST FEET!" to try to get myself running faster and increase my cadence.