Notes
5 miles regular (7:29-8:00) probably a little too quick for some of them...then 5 miles of 1 min hard 1 min reg... those miles were in 7:06, 7:04, 7:21, 7:10, 7:20) then 1 mile easy 7:59 and then 5 at marathon goal pace (7;25) 7:23, 7:20 7:18 7:18 7:23 and 1 mile cool down 8:08. the last 13 miles were a 7:21 average pace. this run was really hard... the 1 on 1 off felt hard.. and I did not feel particularly great going into the run.