Sunday: 80 as 20 as 1:1, 40 as alternating 5 easier, 5 faster, 20 as 1:1. Not fun, back very sore....
Monday: non-run day
Tuesday: 1hr as 1:1
Wednesday: 20 as 1:1, 2/4/6/4/2 faster with 2:00 walking recovery between, 20 as 1:1
Just got back from that last one, it went very well - I do still need to walk rather than jog the recovery to let tension in back and along leg release, but it felt pretty good!
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