Bret

I don't want to spoil the party but:), your blood volume is still high from the workout - give it a few hours...

If you have recovered that quickly, then that's a great sign of how fit you are at the moment and bodes well for the next few weeks.

What's your next planned killer session?

Give it a few hours and I will feel awful? Great... ;)

Debating on the next workout and the timing. I have thought about doing a local 5k race on Saturday morning. However I am conflicted about that for a couple of reasons: 1. It actually conflicts in time with Delaney's first cross country meet of the season; and 2. It may be better for my training to do a long run with a fast finish instead. 3. it would be a full 3 days of recovery runs before the race - and perhaps not a good use of training opportunities.

Conversely, the race would certainly test my fitness, give me some race specific running, and act as a short hard tempo/VO2 max effort.

Thoughts?

If it conflicts with Delaney's race, then you're best to skip your race and do a long run with something added in.

If you can work around Delaney's race, then the 5k would be a great option. It's the same as doing the 4x1mile efforts, only you'd get more out of the race. I'm not a fan of racing for the sake of it but if it can be justified then I'm all for it.

You could do a 16-18 the folowing day (just to get some miles in) and not put in a fast finish, but do a decent tempo (10 miles @ mp) later in the week. This way you will have managed 2 good speed sessions, a long run that wasn't too taxing and a hard 10 miler.