Notes
8mi@7:45.
I'm not sure how this is possible, but I had a 5mi there-and-back route that I used for this and had a 5-8mph headwind in BOTH directions.
Good news on the injury front: anterior tib muscle didn't bother me at all after 2 days rest and some massaging/exercising. Though, my right hip-flexor was tightening up --at least that's easier to deal with.
Training Plan Entry
Long
8 mi
Steady pace is 7:40 to 8:10 pace per mile