I dropped the speedwork idea today as I was a little crunched for time and truthfully couldn't get into the idea of intervals. Instead, I ran a fast 5 miles today. I started off with a first mile of about 8:00. Then I ran the next 4 miles in 30:20. The pace of the final 4 miles ends up at about 7:35/mile.
A solid quick run and if I feel like it, I might jump on the bike or treadmill tonight and get a second workout of the day in. I am definitely ramping up the fitness and will be doing a run or two this weekend and absolutely running 15 miles on Tuesday. I had planned to do my step back in 2 weeks, however, since I was only able to get in 8 miles last Tuesday, I simply used that as my step down week and I am moving forward again. No harm done. Enjoy the weekend. If you are racing this weekend, good luck!