Recent weakness:speed. I dread any type of track work out or tempo. I prefer a non-watch, long run with an arduous climb. But, any activity needs balance in the training and since I have signed up for some shorter relays - speed will have to be inserted into my weekly accumulation of miles.
Please leave suggestions. eg - what do you do to incorporate speed?
For example: I have read articles where some runners will run 5ks regularly for speed... Or, should I run faster down (or up) the hills?