5 miles total today, split into two runs...In the heat of the day just after lunchtime I did a 3.26 mile run, first two miles at about 10 mm pace, last 1.2 miles was varied intervals...barefoot first two miles, then Xero's after that.
2.82 miles after dinner, ran on the track shod in Topo M-ST's, was an interesting workout.
My legs feel better at a higher cadence than the ubiquitous 180 bpm, but my cardio doesn't like it
So I ran a half mile at a slow pace but with a cadence of around 202 bpm...was fun...after that I sprinted the straights and jogged the curves for the last 2 miles or so...then I went to the gym for a quick weight/circuit training of the upper body, then went to the pool to the 5 foot deep section and did high knee running in place for about 20 minutes.
I'm just kinda listening o my body right now, and lately it has not felt like doing long slow runs, but instead, more intense interval training where I am learning to run light loose and fast again.
Seems to feel right for now but is subject to change
It is accelerating my weight loss though, so thats a plus...I had 30-ish mile weeks where I did not loose a pound, but have had a couple lower mileage weeks filled with light faster intervals and the weight is melting off so far...