Today I ran 5 miles.  It took me about 42 min.

My course is mostly flat with some smaller uphill and some downhill as well. 

I warmed up for the 1st mile and a half.  I did 4 x 100m pick-ups where I would increase my speed to race pace, hold for 5 sec and decline my pace.  I would recover for 100 m and repeat.  These where done on a slight incline. I than ran easy until I hit my last mile. I did my last 2 100 m pick-ups and ran easy the rest of the way for cool down.

This was a scheduled run which I completed.

I felt really good.  I like doing the pick-ups.  It seems like it make regular pace that much easier.