Notes
3 mile warm up (8:38, 8:23, 8:14) - next 3 miles running the downhills hard (7:33, 7:50, 7:34) - next 5 miles moderate-hard (7:04, 7:05, 7:15, 7:01, 7:19) - finished off with 1 mile warn down (8:16). I felt tired on the warm up, but once I got going I felt I was fine. Now the work is done for Boston!