Notes
The 4 miler was a bit slower as I had some residual soreness in my thighs from the race, but running in the AM gave me a break from the worst of the heat (although not the humidity). I didn't have time to download exact splits yesterday, but I was around 11 minutes the whole time, starting with a 11:27 mile and getting a bit faster each subsequent mile. The whole run was on pavement, starting with a couple of hills, flat for miles 2-3 and then a downhill to flat on mile 4.
Mile 1: 11:27
Mile 2: 10:57
Mile 3: 10:58
Mile 4: 10:44