I met up with Jim from the running club for some speed work this morning. He's in his early 50s and is fast.
1 mile warm up, followed by 6 100 m strides with 100 m recovery jog
2 x 400m: 1:16, 1:20
2x 800m: 2:43, 2:53 (Jim ran a 2:42 on that one)
2x 400m: 1:17, 1:16
Took 200m recovery jogs between each speed interval
1 mile cool down
Total run 5.7 miles
I definitely ran faster than I would have if I didn't have Jim there to push me. I think we are going to start meeting up on Tuesdays for speed work.