Notes
This was not the greatest run for me. The first two miles were warm-ups (roughly 8:30s), then I did drills at the tree farm. The workout was described as "4 mile easy pace with 8-10 30-40 second @1500-3k race pace". I did 10 40-second intervals, but I didn't hit 1500-3k race pace on probably 8/10 of them--I just went hard for 40 seconds each time. I was trotting real slow in between. I wish my watch took splits for the intervals, but my mile times during the workout were 7:26, 7:40, 7:55, and 7:52 (I did 3 intervals during the first and second miles). My cool down mile was like 8:45. Mucho slow.