Notes
I have mixed feelings about this workout because even though I felt strong the entire run, my legs, (hamstrings, gluts, butt) were bothering me the entire run. I wanted to do some strides after the 8 miles, but halfway through stride one my body seemed to shut down with pain, so I just jogged an easy recovery mile instead. I wondered if doing a hard workout 2 days after a deep massage could have been the reason? More likely I just wasn't recovered yet after the race.
Miles 3 and 4 were tough against the wind.