Notes
8.8 mile Fartlek run on treadmill at home. During mile 2, I tried the "30-20-10" cycle -- I ran at 6 mph for 30 sec, 8 mph for 20 sec, then 10 mph for 10 sec; repeated 5 cycles of this. I tried harder today to keep this an "Easy" Fartlek, so that I recover enough for tomorrow's 14 miler! So, my "fast" runs (after the aforementioned "cycle") were either 7.5, 8, or 8.5 mph.