So this was probably the best workout I've had since being hurt. I started with a nice 5 min warmup at 12 min/mile pace.

Following that I started what would become 9 surges of varying speed and time with varying recovery back at 12 min/mile pace. 1-7 surges went fine but surges 8 and 9 felt special thanks to DJ Tiesto and the songs Traffic and Euphoria. I hit my max HR, speed, and length of surge during these songs and felt that runners high for the first time since injury.

I followed the surging workout with 6 min cool down at 12 min/mile pace.

All in all 3 miles averaging 10:20 min/mil pace is significantly faster than any other workout thus far and the only sub 11 min/mile paced workout. This has to point to progress I hope.

Only downer was I missed yesterday's run due to a sore back from house work the previous evening. I'm not sure if I'll hit my goal of 12 miles this week but I should at least get 10 again. We will see if I have motivation on my usual lazy Saturday.