Notes
fairly intense run, out-and-back of about 3.75 miles each way on the airport loop, leaving from the dirt turn-around... middle two miles (on both legs) I ran hard-ish... so, that's a 8:00 - 8:20 min/mile pace for the middle four miles... in detail:
6 minutes, warmup
~8 minute mile (8:24)
~8 minute mile (8:20)
14 minutes (ease up, turn-around, back to mile-marker on trail, about 9:00 min/mile pace)
~8 minute mile (8:12)
~8 minute mile (8:02)
6 minutes cool down jog