And I Would Run One Hundred Miles

[Sweder]

But it's an interesting session: you sprint down the hill and then jog back up? I would do it the other way round. Is this actual descent training you're doing?

I've done it both ways, as it were. For me to get up to sub 4-min/ km pace for any length of time I need steep downhill* and a tail-wind. I love running as fast as I can, that feeling of being almost out of control. I'm going for a 'fun' week after last week's mountainous hill sessions. And boy, is this fun! 
And the knee, the knee is ... pretty quiet. I'm in a good place for the first time in a while.

It's a great fat-burner, too, of which more later. My Guru is mailing her latest book as we speak ...

*cliff-face