I've been doing so good lately in terms of pain-free running and improving pace that I thought I was ready to start training with some added focus to my end goals (my main ones for now are lowering resting heart rate and building endurance). So last week I tried doing interval training. Monday was a short 30 minutes workout keeping intervals to 30 and 60 sec at max effort and then SLR pace without recovery between sets. On Wednesday I did a 5K intervals with variable pace (i.e., 1K tempo, 1K SLR). It was hard work. Perhaps too hard as on Thursday my old friend Achilles pain was back. On top of that, I think I was incubating a throat infection (that is now full blown) so the combination of pain and awfully low energy ended in a very hard 3K on Thursday. I skipped Friday and went to hot yoga instead. Saturday I ran a 6K with hubby (plus alternating stroller pushing) and barely made it back to the house. Today I went for a 5K and was better but only because I slowed down my pace and walked for a minute twice (normally, I don't take walking breaks on runs shorter than 10K).
Conclusion - no speed work yet. I am disappointed but I know I have to do that to keep old injury at bay.