I called in a favor with a neighbor/friend of mine for a little babysitting and was actually able to slip away to my local track during the light of day! I must say it was awesome.
"I didn't miss Mommy one bit. I was being loved on!"
First I did a one mile warmup at 2:1. Next I did 5 x 20 second striders. Fast times! Next came the crux of the workout: 8x 600 meters (0.375) in 4:30 (12:00/mile pace) with 600 meters recovery running in 5:15 (14:00/mile pace). As John said, "It's a continuous run with alternating paces. This run will help flush out your legs, as well as help you to pick up the pace in the race following a bad stretch." He was right! Even yesterday I had a minimal bit of soreness in my legs left over from Sunday's 20-miler (go figure). Not anymore!
I do love a good track workout. And it was nice to be able to run such a distance uninterrupted. Life is good!