Lately I've been doing my Speed runs on the street as opposed the track. I think the rolling hills of the sidewalk and road simulate race conditions a little better than a flat track. But since my upper quads were not interested at all in managing any incline during the workout, I modified my mile repeats to suit my tired legs. I chose a fairly flat stretch with a little bit of an incline in one direction. Not a huge incline, mind you, but about 50 ft of elevation gain over 1500M. I then ran my mile repeats in the opposite direction - so basically with a slight decline. I then turned around and ran uphill slowly back to the start to run another one. The result was three miles at 5:49, 5:44, and 5:48 ... which for me, sounds REALLY impressive. But when you consider that it was slightly downhill, with a one mile jog back to the start between each one, it loses a little luster, ha.
But even thought the workout was modified a little, it felt good to get the legs turning over at a faster speed over a one mile duration. I have a 5K on July 4th that I'm hoping to run under 20 min. I "think" I should be able to manage that, but I'll be NOWHERE near these speeds during the race. But all in all today was a good workout, and somewhat of a confidence builder! Have a great day.
... Be Great Today!