Notes
Workout called for 3 miles easy, 3 miles tempo, 5 minutes rest, 3x800m at V02max with 2 minute recoveries, and a cool down to nine miles.
The 3 tempo miles felt tough - not likely a pace I could maintain for an hour. Overall pace for it was about 7:38 minutes per mile.
The first 800 meter interval was a fail. After finishing about 2/3 of it, I felt like I was about to vomit, so I slowed to a walk for a bit. The pace for that little interval was 6:56 minutes per mile.
I actually completed the next two intervals, at paces of 7:20 and 7:16 minutes per mile.