Moneghetti fartlek

Legs felt good enough for a light workout.
Warmed up 2.5 miles (15:11). 

Then after some strides and drills did the Moneghetti fartlek session.  I didn't want to do anything too long 4 days after a marathon, so this 20 minute workout was perfect.

The 20 minutes is broken down as...

2x90 seconds hard/90 seconds float.
4x60 seconds hard/60 seconds float.
4x30 seconds hard/30 seconds float.
4x15 seconds hard/15 seconds float.

Covered 3.75 miles in the 20 minute workout , so averaged 5:20 pace.

2.2 mile cooldown (13:42).

By the end of September I'll need to be covering 4+ miles in this workout to have any hope in competitive masters running.