That's all I have - a little bit of speed. But with workouts like yesterday's, I hope to see that increasing. Yesterday's workout was tough - 7x400, 400 rest. Two mile warm up, one mile warm down. That's a total of 6.5 miles. About interval #5 I wasn't sure I was going to make it!
Overall I was pretty pleased with the workout, though, when I was done. I managed to drive one lap down to a 6:46 pace (1:41), which is actually a whole lot better than I thought I was doing. I did have to rely on walking about 200 and jogging about 200 for rest and recovery, but that was part of the plan - I was allowed to walk 400 for recovery.
It is also time to plan this year's running goals. I'll be putting things on paper (actually in this blog) by the weekend.