So, back to the speed work (STILL sounds funny!) I warmed up for five minutes, running easy. I was still pretty cold so I decided to pick up the speed. I chose a tree and ran like hell until I reached it. Then I ran normal. Hmmmmm, that wasn't too terrible. I picked a shadow and ran as fast as I could until I reached it. Wow, I was starting to get kind of warm. I looked at my Garmin and started running easy for 40 seconds, then super fast (for me) for 20 seconds. After almost two miles, I switched to 30 seconds easy and then 30 seconds fast.
I couldn't get below a 6:02 pace but on the very last sprint, I decided I wanted to get below that. So, I ran as fast as I could and was able to reach a 5:25 pace. I almost died! Seriously, I did! But, after all was said and done, I realized it wasn't something I will never do again. It was hard. It was uncomfortable. I'm used to just cruising along at a nice easy pace when I run. I'm sure it will help me more than it hurt me.