Interval trng kicked my butt today. I've never done it before, but was told this is how time is shaved off your overall time. I typically run 3 miles twice a week and today tried to throw in sprints of about 50-85 yards every quarter of a mile. Talk about a workout! It was hard! SJ has a running clinic and I've heard great things about it. I might try that this fall, but for now, at least twice a week I'll try this type of trng. On Mondays I just run 5 miles in prep for the AF Marathon 10K!