Notes
Alternations: 0.5 mi @ 6:36 pace, 0.5 mi @ 7:20 pace, 9 miles worth. (1.5 mi w/u, ~0.4 mi c/d)
Good that I am able to do 9 miles of this without too much difficulty. The goal each week will be to repeat this workout, but get the two paces closer together, preferably while keeping the faster pace close to the 6:36 range.
(6:35 / 7:05 would be an ideal goal, and getting up to 11 or 12 miles worth would be outstanding. I actually recall only getting up to about 9 miles when I used this workout 3 years ago.)