Intervals

I gotta say, I just love intervals. They mix the fun of going fast with the easiness of going slow. This morning I switched it up a bit (in part because it's easy to do so on my new flat route) and instead of doing my long run pace (5:30 - 5:40/km) with 4:20/kms in between, I did a comfortable pace (5:00 - 5:15/km) with 4:30/kms in between. I like the fact that I am not completely letting go and flopping around in the spaces between the fast kilometers. Ultimately, I want to be able to sit comfortably at 4:30 all the time and I am wondering if just progressively tightening up the recovery pace might not be one way to get there.

This morning was 10 K and I will do another 11 tonight. I have been doing doubles for the past couple of weeks, but up to new I've just been doing 5 K in the morning, so this will be my first time with longer runs in both the am and pm. I'm curious to see how I feel. I definitely felt better (faster, more relaxed) coming at the evening run with 5K under the belt than I did just running the one evening run, but I may find that I lack freshness tonight.

--------
Follow up

I did lack freshness. I just did not have the pep to keep up with the fast kids. So it seems that, for now anyway, 10K intervals in the morning does not pair well with a negative-splits fast run in the evening.