Notes
No warm up. 7 mi. - 2 mi. easy (400 m at 9:23, 1200 at 9:09, 1 mi. at 9:09; 6x3 min. at 7:31 pace with 1 min. recoveries at 10:00 min. pace; last 2 mi. gradual 800 m progressions (8:95, 8:82, 8:69, 8:57, 8:45, 8:33, 8:21, 8:10). It was too cold, windy, and raining so decided to run inside. Felt really good - 7:31's were no problem.