I haven't done a speed workout in a couple of weeks. And I can tell. I feel slow and lethargic.
I did a 1-mile warm up, then 6 X 1/4 mile repeats with 2:00 breaks in between.
My times were 3:03, 3:02, 3:06, 2:51, 2:55 and 3:03. Not bad, but definitely a little bit slow for a speed work out. It didn't help that I was wearing long pants -- way too hot for today.
Yes, I hate speed. In the middle of each workout I try to figure out a way to quit early. Still, I'm glad I did it. and I'm pretty sure I'll be back for more.