Notes
after w/u and strides, Greg McMillan's "Even Steven" workout:
10 mins @ marathon / 2 mins jog
8 mins @ 1/2 marathon / 4 mins jog
6 mins @ 10k / 6 mins jog
4 mins @ 5k / 8 mins jog
2 mins faster than 5k (we did about mile pace) / 10 mins cool down
first two reps with Matt Handwerk at 6:45 and 6:30; last three reps pushing the pace with Hunter, Paul T., and Obi: 5:50-ish pace, 5:4x pace, and 2:00 for 600m (5:20 pace).