So I haven’t really dedicated myself to a training plan yet for Boston. I’ll be doing my Wednesday mid-week runs with Meredith, and long runs on the weekend, so those are covered. As for those tricky speedworkouts… ha, well today I set out to do a LT run. It was dreary and rainy, so I brought it inside to the dreadmill… yuck!
In the past I’ve told myself that 7:45 was a decent pace for LT runs, and then turn a 7:30pace. I decided to step it up.. and pretty quickly realized that that pace wasn’t sustainable on the @#)@# treadmill at the beginning of training 
So I bargained myself into single mile repeats with a slight recovery time between them. (ok, and I jumped off after 2 miles to grab a cup of water)
Lo and behold, by the last one, I found it significantly easier than the first. I love my quick rate of return on training
2mi warmup
4 x 1mi @ 7:30 pace, .1m @10pace “recovery”
1.7mi cooldown
————–
1:09:21
166 – avgHR
188 – maxHR
Last winter was the first time I incorporated any speed work into my half/full marathon training. The workouts terrified me at first, to be honest, but, like you said, it’s amazing how rejuvenating 30-60 seconds of rest can be. And, the miles just fly by.
What’s your next race? We may put together some relay teams for Last Chance. Think about it.
B
I’m actually going to be out of town that day, otherwise I would consider it!
Next year. It’s a silly race but not a bad way to spend a frigid winter morning.