Intervals

warm up 
1/4 mile jog
running specific drills

8 rounds 30 sec on 20 sec off on treadmil
speed - 8m/hr ,  12km/hr
incline 10.5

I had the speed at 9 initially but had to drop it after the 3rd round.
I didn't feel too strong during, I guess I didn't recover enough from the previous workout but I needed to get it in. I guess I should have set priority to this one as the 1/2 marathon is my main goal at the moment but my inner self will always shy away from the running.

you live and you learn.

rest 5 mins

skill
handstand practice 5 mins - slowly getting more solid. I still cannot maintain a freestanding one for longer than about 3 seconds.
As with everything, it will come, its just about putting in the time.