Notes
Reg warm up: roll/wall stretch - incline 1, first 6 mi. at 8.45 pace, 1 mi. at 8.00 pace, last mi. at 7.40 pace. Felt comfortable all the way through. I decided to apply the adaptive running method and altered my last 2 mi. - was going to do them both at 8.00 pace but felt strong, so kicked it up another notch - glad I did.