First you torch your legs, then you refuel and recover. I put down a tough one today - a mile of #straightsandcurves, then 400-600-400-200, finishing up with 3 x 150. It's a #middledistancetraining workout but it can also help a #5k specialist like me when trying to improve speed and power. It was also a key workout in prepping for the #usatf #superregional meet on June 1. Followed the workout up with some needed protein at @first.watch Fairfax. What a day, grateful for the awesome weather and the chance to put this in before next week, when I start a new job and my time gets more compressed. But that's life as a #masterstrackathlete and I just roll with it. #runblr #fitblr #trackworkout #speedwork #intervals #springrunning #5ktraining #summerracingseason (at Wilbert Tucker Woodson High School) https://www.instagram.com/p/BxvAQwWnT8E/?igshid=s57mo4y4a1fl