I have been super casual about running since the National Marathon. I pretty much have just run when I felt like it which has caused me to take a few days off here and there. I have only put in 22 miles since the marathon and today was my first day of speed work.
I hit the WB&A trail for 3 intervals of 800m at my 5K pace (6:36/mi). I pretty much hit each interval with the first 800 at 3:18 followed by a 400m jog and a 3:09 800m, and a slightly off target 3:21 final 800. Given that I did not look at my watch and hit the splits on the mark using only my internal sense of pace paced on my judgment of what the 5K effort should feel like, I am very happy.
I am shooting for a 20:30 at the Armed Forces 5K in May and will be doing another Warrior Dash with my bro and his wife later that May. I should be in shape for some fast *for me) stuff.