Notes
1.5 mile warm-up then 8 mile tempo goal was to avg 6:20. Started at 6:30 and gradually worked my way down to 6:18 pace (9.5) on the treadmill. Held that pace through 6 miles and then kicked it up, running the last two in 12:10. I wanted to quit during the last two miles but when I reached 7.5 I knew I was home free. Total time for the tempo was 50:12. 1 mile cool-down, I am totally thrashed. Looking forward to a couple easy days.
Good luck Drumstick!