Phew, speedwork is tough! Started off at the gym with 45 mins of upper body work. Really tried to focus on the bench press, doing a bit of a triangle workout on the regular bench, then moving to incline dumbbells, pushups, etc. Also worked the biceps and triceps.

Next was speedwork. Today on the schedule, 4 X 800 at 5k pace. I actually did mine a bit faster, (6:40; according to running calculators my 5k training pace is about 6:47). Started with a one mile warmup (7:30) and then did the repeats with about 400-500 meters of recovery (9:14 mile pace) in between. According to McMillan, these are just about how fast I should be running my repeats and recovery given my fastest 5 mile time and how fast I want to run my next marathon (sub 3:30, aiming for 3:25): http://www.mcmillanrunning.com/cgi-bin/calculations.pl

After the run I did crunches and finished it all off when I got home with a little protein shake (Kashi protein mix, non-fat organic milk).

I feel like taking a nap.