Notes
3-mile jog to Jr High track, 4 miles at 7:00 min/mile pace, then 3 mile jog home.
I had to walk to find a Porta-John as I approached the track, and I also walked when I finished the 4 miles, so my times for miles 4 and 8 include both running at tempo pace AND walking. I actually ran another 1.5 miles at tempo (7:22 pace) on my way home before jogging the final mile.
My HR was quite steady at 155 during my 4 miles on the track at 7:00 pace -- good sign!!