Woo hoo .... that effin "cold/not really" is gone. I felt good today.
I did 12 1 minute intervals (high cadence*) on my 8.5 k loop and after the last, I kept up a rather higher pace than at the beginning.

I ended up 6 minutes faster than Saturday or than any of my runs on that loop since BO April. What's even better I did the last 2.7 k in 14 minutes.

I felt very good except my hamstrings really work harder at this kind of speed.

*can you speak of cadence in running? is 3 steps a second a medium, high, whatever, cadence?