Notes
ON TREADMILL: Ran an increasing pace for 24 minutes (like a 5K) and sprinted for about the last four minutes. Then I ran for about 8 more minutes as a cool down, probably not an entire mile, but it's a treadmill, and treadmills always lie.
STUPID TREADMILLS!!!! Grrr I hate them. But I needed some pace work for the race next Thursday, and I got it.