I decided to start doing intervals once a week now. Baby steps at first. Today I just did a quick maintenance 3 miler with 5 intervals starting at the 2 mile mark. I was just doing a light 9 minute pace and then would run an 8 minute pace for 1 minute and then go back to 9 for a minute and did that 5 times. Felt good when I was done. Hated it while running. Oh, I did it on the dreadmill because it's so friggin' windy in LA today so I didn't feel like adding wind resistance to my run.