I scheduled to do 5 miles today, and I want to do some speedwork on my longer weekday runs. Last week I did a tempo run, so this week I was going to try some interval work.
I normally do either 400s or 800s for my intervals, but this morning I shook things up. I did a "pyramid" - 400, 800, 1200, 1600 - each with a 400 recovery (started with a mile warm up and ended with a 0.75 mile cool down to get to 5 miles).
I wasn't blazing fast today - I was on the treadmill and did my recovery at 5.5mph and my intervals at 7.0mph. But it was nice to get some speedwork in.
Good think I ran 5 miles this morning. I went to Chili's for lunch with a work colleague and chowed down on greasy tortilla chips with salsa, and a mushroom and swiss burger (black bean patty burger) with fries. YUM!