2 w/u, 4 mile tempo @ 6:27, 1 hour run @ 7:30ish, 4 mile tempo @ 6:29, 2 c/d. This is the workout than which I fear none more. It's just work the whole time, and that second tempo is like an out of body experience. I don't know what to say except that I got it done. Of course I was tight in various places, but nothing was too bad. My lower back on the right side felt numb.