Today's workout called for some speed, a one mile warmup, followed by a "brisk" three miles and another mile cooldown. Richard came by my house and we went out on the UAH loop to get this workout in. The weather was perfect, mid 60s with no clouds in the sky. We met up after work, Richard was still recovering from a severe case of bronchitis, hoping to just hang on...and he did. I felt pretty good throughout, but I was disappointed that a three miles at marathon pace felt like any type of effort. This is clearly a sign that I have to get serious again about my training, sticking to the speed & hill workouts during the week with long runs on the weekends. I want to get faster and there is only one way to get there....speedwork. Tomorrow callsforan easy 5 miler with a long run on the weekend.