Notes
Great workout. I totally nailed this one and will have to be careful now to recover appropriately. First of all it made such a difference relacing my shoes and taking pressure off the top of my foot. Secondly, I was able to even expand this workout beyond my original goal of 8X3minutes (1 min rest) I added 2 reps and finished with 10X3min(1minrest) Also, after finishing the sets, I was determined to remain respectable and I did, hitting between 5:50 and 6:21 at the end.
Middle 8 miles in 50:00 minutes (5:48 pace)