I did this after the workout with the wife. My goal was to get some fast miles on my legs and get some good miles before I leave for NYC on Tuesday.

Since the DR. told me to take anti-inflamitories and try to keep the impact down my plan was to work hard today and tomorrow and then take the vacation as a walking only week.

But back to the run...I ran using a fartlek technique of keeping at an above talking pace and throwing in speed burst of a set duration (I varried mine from 15-30 secs) throughout the run at your discretion. Keeps the run challenging and gets the legs used to those faster paces.

If the others around here haven't tried it yet it's a fun workout to get in 1-2 a week. I promise it will keep your heart rate up and not burn you out as fast as traditional intervals could.