From conversations with other runners I've had an idea of just how valuable interval training can be to improve your bas running pace. Years ago when I lived in Wapping we used to do sprint sessions once a week, and they always felt good. For some reason though I just hadn't got around to including them in training again, I think because if your only metric is miles per week intervals can feel like a waste of a chance to up that number! As part of my new plan though, intervals are integral - there is a session every week.
This morning was particularly cold and my first speed training for a long time, so I took it quite easy so as not to strain anything. It as still pretty tough, although a bit of drum'n'bass certainly helped. Which reminds me, I must get more drum'n'bass for next week!