Notes
I'm back! Great run - no stops and no water. Set TM to 8 mi./incline 1 - 2 mi. progression warm up: 1 mi. @ 9.37, ,5 @ 9.23, .5 @ 9.09, Intervals 2 sets 4X800's at 7.79 with 2 min. recoveries and a 5 min. recovery btwn sets @ 10.00. 2 min. recoveries were not quite 2 mi. ea. and the 5 min. btwn sets was only 4. finished last .40 mi. at 10.00. Feeling good.