Quality Lunch Run

Last night shift for 6weeks! Did a quality run .... 10K at a 5:30 pace followed by 5K at a 4:30 pace and then a 1K cool down. I haven't been doing the "long run" since mid October but the short run with a push at then end is really beneficial. The things that have been hurting like the faster shorter stuff so I will more or less keep the routine for another couple of weeks. Through Dec I am going to stretch out the longer runs and by mid Jan I will be back to the 3X Month 30+K Runs.