Notes
I couldn't get out of the house for an early morning tempo run before work calls, so I carved out time in the middle of the day for an interval run on the treadmill (90 degrees outside...no thank you!). 1 mile warmup at 5.8 mph and then intervals at 6.7 mph (just under a 9min/mi pace) of 1/4, 1/2, 3/4, 3/4, 1/2 and 1/4 miles with a 1/4 mi recover in between.