PM: 12.7 miles, averaged 8:14
30' up, 3 (6 x 40") w/ equal distance jogs, 4' jog between sets, 5' jog, 5' @5k effort, 20' down
Warmed up to the park, but cross country was going on, so that messed up my workout. I did these in the neighborhood on pavement. I definitely noticed a difference in my footstrike as I dont spend more than maybe 3 miles of any given run on hard surfaces and I haven't run hard on anything but dirt since probably April.
The strides ended up being faster than I thought and than they felt. The 5' effort was quite hard the final 45-60 seconds. When I checked after it was slower than previous weeks at 4', 3', 2', 1', but I think the effort for the strides was a touch higher. It ended up being basically 18 x 200M (more or less today) + 5' @ 5k effort.
I'm not sure what the next series of mid-week workouts will be, but I know this is the maxed out version of this workout. I like all the strides as it gets my knees up and my legs closer to by butt when I am running ~5:00 pace. I generally feel better knee lift in the days to follow as well.