Notes
pace picked up throughout the first 4 miles or so ... I ran 6 x 40 seconds with 40 second recoveries in between. I worked on stretching my stride with a strong pace on the 40's. In between it was a light jog. Overall I thought it was a pretty good run. I must be doing something right as I felt like I was going to "toss my cookies" after the 6th - 40 second run.
In fact, I think that htis week was one of the better weeks that I have had from a quality standpoint.