Today, I ran a 5 mile fartlek run. It worked out the following way. I ran a warm up mile in about 8:21. I then Fartlek ran the next 3.25 miles. This means that I ran my regualr pace primarily and threw in some 200 meter surges every once in awhile. I decided that for the final 1200 meters or so, I would go all out and try to finish with a fast final mile. It hurt, but I was happy when I heard the 5 mile ding and I saw that my final mile split was about 6:45. That is a full 5 mile run in 37:11, and my fastest mile split in quite some time. Having it be mile five was also a nice feeling.
That gives me only 19 miles for the week, but I am happy to get some quality in this week, not just quantity. Next week, more miles and at least 2 different HIIT workouts.