Notes
I basically warmed up for about 5 minutes, staring out slowly at 2.0 and then moving up to 4.0 or 4.5 in my warmup. Then I picked up the pace to run at about 5.0 to 7.0 for 5-8 minutes. Then I began a series of fast runs at 7:30/mile pace (8.0) for 2 minutes and then I would rest for 1-2 minutes at 15:00/mile pace (4.0). I like this kind of run periodically as it exposes me to the pace that I need to run in the marathon to qualify and it lets me see my need for consistency in my training as I am unable to keep this pace for more than 3 1/2 minutes or so. It clears up any temptation to be deluded.