Notes
I wanted to work hard on this run.
My plan was to run the first 4 miles at 7:30 pace for a total of 30 minutes. I ended up doing 28:46 in total, which is 7:11 or 7:12 per mile.
The final four miles were going to be at whatever pace I ended up at (the major work being done in the first 4) and I finished them at 32:04, which is 8:01 per mile.
I know that the first mile or so was much slower than 7:12, which means that the subsequent 3 were actually faster than 7:11. A very good workout, and I don't feel terrible today at all.