Speed day. . .1 mile warmup (1.5% 5mph), then did the following reps:
1/4, 1/4, 1/2, 1/2, 1/4, 1/4 miles (1.5% 6.5 mph), with 1/2 distance recovery jogs between reps. Whew - kept my goal pace for all the reps! Felt good! (I was sooo thankful for those slow recovery jogs between reps!)
Then 1 mile cooldown (1.5% 5-5.5 mph). Did 2 sets of post running stretches.
Next week I will either repeat this speed workout, or perhaps go 1/4, 1/2, 1/2, 1/2, 1/4. The following week I will try to increase the distance of one or two of the reps to 3/4 mile.
Not sure about the rest of my training this week. Usually I do a hill workout one day, then a long slow run on Saturday.. But I've been wanting to fit in 2 miles of tempo running at 6 mph to see how it feels, but don't think I should do that and the hill workout. Not sure which is best for me at this stage. I'll either run easy tomorrow, skip Friday, then try injecting a 2 mile tempo run into the middle of Saturday's long run. Or else I'll skip running tomorrow, run a hill or tempo workout on Friday, amd then run long and slow on Saturday. Any suggestions out there as to whether hills or tempo runs would be better for me at this point? I could alternate weeks with hills one week, tempo runs the next. Also, don't know if I should incorporate the tempo miles into a regular 5 mile run, or inject them into Saturday's long run, which is usually very slow.
Also have to consider the possible injury effect to my cranky old body! Tsk. . . decisions . . . | 
