I flipped my workouts around this week. I already got a long run in so I needed to do my intervals tonight. My training guide called for 7 min. x 3 and a 2 min. recovery run. Seven minutes sounded like a long sprint to me so I decided to run a 9:40 pace. On my second one I bumped the pace to 9:30 for a minute and ran the last one at half 9:40, half 9:30. I ran one more minute at a 9:05 pace and then easy pace until I hit 30 minutes.
Short work outs like that really make me feel energized. I love the intensity and I love that it's over quick. I stretched and did some core work and didn't feel a bit of soreness in my knees. The perfect way to wrap up a week for me. Thank goodness for the weekend and a few days of peace.