I didn't want my legs to forget what a faster pace felt like so I did a very light track workout to give them some turnover.
Warmed up for a few miles then did five 400M repeats on the track. Hard to quantify these things, but I'd say ~80-85% effort is probably accurate, so pretty light. Felt great. Running fast is simply fun.
My Brooks Mach 13 flats now have 460+ miles on them. Might have to retire them soon. They just feel a bit tired and worn out. My other flats are Nike Waffle Racers but they don't exactly fit me very well and are also a bit too knobby of a tread for anything on the road. Not bad for shorter trail runs though. Will have to keep my eyes on Running Warehouse for a good pair on sale.
w/u: Ran 2.0 miles @ 8:05/mile pace.
5 X 400M @ 80-85% effort w/ 2:00 static rest. 1:25, 1:21, 1:20, 1:19, 1:19.
c/d: Ran 1.5 miles @ 8:03/mile pace.
Paved roads (w/u and c/d), track.
Slightly hilly (w/u and c/d).
Lower 40s, sunny.
Brooks Mach 13, shorts, long sleeved shirt, short sleeved shirt.