I hadn't run in a few days either - finally got out this morning for intervals, dodging the black ice. It was only about 31° here - I don't even want to think about 22°! Brrr! Good job getting out there BC, glad you had fun.

One of my riding buddies posted something from Dr. Gabe Mirkin advocating very short intervals (30 sec sprints x 8-12). Anyone have any thoughts on this? One minute intervals are the shortest ones I have programmed into my watch right now, so that's what I did today x 9. I have a hard time believing that anything shorter than that does any good - I actually don't always believe I'm really getting a benefit from the one-minute intervals. But that's what the guy said...