Finally got in the quality portion that I skipped on Saturday. Put on my heaviest/clunkiest shoes and set out to run for 1 hour, hoping to get in 8 miles. After a slow start (8:05 first mile), I got up to pace around mile 4 (4.01 miles in 30:00). Kept a steady effort throughout run without looking at my pace. 2nd half of run was completed in 27:20. Felt good to bang out a run like this.