Speed Workout

Ugh I hate speed workouts but they are so good for a distance runner. I woke up early on Saturday. I know "gasp" its a Saturday and that means a day to sleep in. Not for a distance runner, expecially in the summer, when you need to run before the heat of the day but its fall. So back to the speed workout... It was freezing cold and foggy and my dad had no mercy on me. I ran a 400m at full speed, on a muddy track. Ugh it hurts, believe me. Then I did 4, 400m at 3/4 speed but the last 150m would be at a full sprint. They help with my kick in longer races like the 800m and 1600m. After that I did a stair workout, which is running up stairs and back down. I did 40 of those. It was painful but it feels good afterwards.