Speed Work That's Not Too Speedy....

Yesterday was speed work day...I estimated the whole routine to be about 30-35 minutes...took me an hour! Geez! So much for a quick trip to the track!
I really enjoyed it though, so I can't complain. My legs were a tad sore from spinning on Monday- I need to remember to take it down a notch at spin class if I'm going to do it for cross training. Even though I watched the tension on the spin wheel, stayed in the seat the whole time, and tried to keep my cadence pretty average, I think I still over-did it a bit. Didn't interfere with my routine yesterday, but I definitely could "feel" my legs when I went out to run.
So...yesterday - heat and humidity were turned up (shocker!) so I kept it at a good pace and didn't push it. Poured ice cold water on my hat and neck before I ran my tempo mile and that helped a lot!
Worked on cadence drills and acceleration glides (sounds so fancy and technical) - basically just working on making sure that my feet "touch off" the ground quickly and my "turn over" is fast. First cadence drill was 41 steps in 30 seconds, by the fifth drill I was up to 50 steps in 30 seconds. Not bad. Will do this as a planned work out once a week and in between short runs once in a while just to break things up.
Acceleration glides went well too - I managed to work off of momentum ("glide") for about 4-5 steps at the beginning and on the last set I was up to 8 steps.
Ran 1 mile at 10:49 with 3:1 intervals. Was pushing for 10:30 pace but with the heat (and it was the last thing I did in my workout) I decided to just take it back a notch - 10:49 is still respectable for a sunny 81 degrees and 70% humidity, I think ;)
Overall, a good workout again. Enjoyed the track and the speed work - despite my being there twice as long as I thought I would, the time went quickly. Breaking the workout up into minute and two minute segments kept it interesting.

Forgot to post my race on Saturday - Silks and Satins 5K in Saratoga! This is the one I've been waiting for - it's supposed to be a lot of fun. Flat and fast!
So...I'm technically supposed to take a day off before my long run on Sunday so my legs are fresh (less risk of injury and all that). But that means I'd have to do my long run Fri, the day before the race...not a good idea either (especially since I'm hoping for a PR - under 30 min) So....depending on how I feel tomorrow (I'm awfully tired today...) I may do my long run Thursday, take off Friday and then just cross train on Sunday....eh, I'll figure it out...