Notes
No warm up. 9 mi. progression - 3 mi. - 9:00, 8:55, 8:45 (8:56, 8:53; 8:43); 3 mi. - 8:40, 8:35, 8:30 (8:38, 8:34, 8:27); 3 mi. - 8:15, 8:00, and final mi,( 8:10, 7:59, was going to really kick some butt on mi. 9 and my Garmin quit just after 8, so decided to stop). Will add an extra mi. on tomorrow's run.