Got out at 6:30am on a beautiful late summer morning for a little 4.5 mile run (8:21 pace; 128 finishing HR). Tomorrow morning I'll be doing a workout I haven't done in years - track intervals! I'm excited to do them! I'm planning on a 1.5 mile warmup, then 4x800 meters at around 3:30 each (with 2-min. rests), then a 1.5 mile cooldown. I don't necessarily need to do speedwork to train for my first half-marathon, but I'm really eager to do some. Not enough to be an injury risk (hopefully), but maybe enough to boost my threshold and average pace just a little. My current plan is to do this once a week, at most, and the rest of the week will be composed of a hill run, a long run (getting longer every other week), plus a couple of short, easy recovery runs. And if time (and energy) allows, I'll throw in an easy bike ride for cross-training purposes. This is all subject to change, of course.
Enjoy the rest of your Monday!