Notes
On a warm November day, intervals down the end of the street on a dirt road/technical trail loop. Ran 10 minutes warm up then 8 loops, 4 hard, 4 jogged easily. Each loop is 0.67 miles long with 90 feet of ascent. Ran the hard bursts at maximum effort (felt roughly equivalent to 5:20 mile pace), in 3:50, 3:48, 3:47 and 3:44. It was satisfying to get faster with each one, despite increasing 'discomfort'. The body said: "No No", but the mind said: "Oh yes I can!" I'm still feeling Sunday's long run a little, so I kept the recoveries probably twice as long as they needed to be. Don't want to over do it. Weighed only 140 pounds after the run, so glad I didn't go any longer or harder!