No more. I'm going to find a way to get a tempo run in every week. That's 20-40 minutes at lactate threshold pace.
Today, since it was the first one in a while, I did 20 minutes or 3 miles. Matt came over and we took the 2 mile route to the Athens High track to warm up and then did 2 laps around the track at tempo pace and the two miles back home (except for a route change because we got stuck behind a stinky garbage truck). Three miles in 20:20.