Notes
Did a "Moroccan" type workout today with 7.5 miles to start, 1 mile on the track, and then 3 to cool down. Steadily worked my way up to speed in the first 7 miles the first 2 were at 8:15 pace--hey, it was 6:15 in the morning--but ran negative for each mile after that, getting down to a solid 6:30 pace for the 2.5 or so. Planned on hitting 75's for each quarter of the mile and I pretty much succeeded.
Lap 1 - 1:15.31
Lap 2 - 1:15.30
Lap 3 - 1:16.43
Lap 4 - 1:14.31
1 Mile Total - 5:01.35
Legs felt a bit heavy from all of the build-up mileage, but I want to make sure I work on getting some zip back in them. Hopefully this will be a good start. Took it real easy on the way home.