Speedwork on the TM at Gold's gym in AF. Got there and started around 10am. Ran 2 mile warmup nice and easy. Plan followed (3 x 2 miles at 5 to 10 k race pace). I don't know 5k race pace and Onion Days 10k was 6:56 pace with the on/offs method. So in my mind I felt I could probably run 6:30 pace at my best for a 5k. Started slower than pace cause I am mental that way. After warmup ran another 1/4 mile cause I had stopped the TM and I don't like to just start a mill to top speed from zero. Ran that at 7:30 pace and went right into the 3 x 2 miles. Set one: 6:35, 6:34 (last 1/4 mile of second mile upped pace by 0.1 mph so 6:31 here so the mile averaged a whopping 1 second faster, yay!!). 400 meter jog (8:48 pace) Did the same thing with next two sets only started where I left of in pace. Set two: 6:31, 6:30. 400 meter jog (8:48 pace). Set three: 6:27, 6:26. Then another 400 meter jog. Then 3 x 200 meters with 200 meter rest: 5:56 (too easy), 5:52 (still too easy), so finished with 5:42. Felt strong. Did high knees like I was a sprinter. AP for 8 miles = 6:53 of sw with the recovery jogs. The warmup was 8:40 ish pace. Ran 1.65 miles cool down to to get in 15 minutes for the cooldown. Kept it nice and easy. Felt great. 8:48 pace there. Off to Zupas to hang with a good friend and chat about life. Salad and soup post run was excellent!! Five hours later: I am still an old lady. Ha ha. Need a nap!! SIDE NOTE: When I started my workout with a 1/4 mile rest then right into the 3 x 2 with 400 meter jogs ...I got to 6.2 miles in 41:59....so OBVIOUSLY I can run a 10 k faster than I did with the on/offs I did at Payson Onion days. So that is good news to me. Not necessarily my fellow bloggers. I am trying to find hope wherever I can :D.