After two weeks off from running I hit the treadmill this morning at 5:00am for my 1st FIRST Key Workout in what seemed like a lot longer than 2 weeks! Key Workout #1 each week is Interval Training and today called for 1-kilometer repeats (x5) at an approximate 8:10/mile pace. For those who can’t do kilometer to mile conversions in their head… 1 kilometer = .62 miles.
The first three intervals were good, but I could tell I had lost a little speed over the last couple weeks. The last two were a bit more brutal. I was toggling between 7.4 and 7.3 mph on the TM for the last two intervals. I also slowed down a bit more for the 400m RIs for the last to Rest Intervals to 5.0mph.
Tomorrow is a cross training and lifting day. I plan to take a step back on the cross training intensity so I can focus more on the Key Running Workouts. The cross training days will be for recovery from here on out!
Happy Training!
-Brian
Running Down a Dream 23's Blog 
We should lift together. I will be there to lift total body and swim but I don’t know what time. Jose is off so I don’t need to be on early but it would be fun to hang out. Send me a text if you get this.