Notes
The times look okay, but I felt terrible on this one. I feel like I'm shuffling instead of running, my left foot hurts, and I spent most of this trying not to throw up. I guess I got it done, but it's not the way to complete one of these. Have to figure out how to get back on the straight and narrow, or if it's even possible at this point.
Training Plan Entry
Interval
8 mi
2 miles easy
On a track:
1600m at 5:30-35
(400m jog)
1200m at 5:20-30/mile
(400m jog)
800m at 5:15-25/mile
(400m jog)
400m at what you've got left
Cool down to make it 8 miles.