Today called for 9 miles total with 5 600m repeats at 5k pace. It is a light VO2 workout. I think that's because the program calls for a race this weekend and it's letting me be fresher for that effort. I'm doing the Spooktacular 5k in Huntsville, and I do plan to give a good effort at that race.
I ended up doing 10.5 total miles and I felt very good during the intervals. My goal was 2:15 (not that I have proven that I can run a 5k at that pace) or less on all the repeats. I did a 200m jog between repeats.
2:03 (I felt good, so why not?)
I also had some good company this morning. I walked a little bit with Jeff and Bryan . Also, I ran 1.5 miles with Lanier and got a first hand report from the inaugural Monte Sano Xterra 9.3 mile trail race. The results are here.