Notes
The plan was to do a long run today, perhaps in the morning if I woke early enough. I did get up early and probably would have had time for a long run. But after walking outside with a temp in the 40's(!) and it seemed like my legs felt good, I opted for a workout instead.
Workout: "Ice Cream Sandwich" tempo, 6x1min, tempo. My goal was 2 miles for each tempo piece.
WU: I made it a couple minutes before turning back to use the bathroom. Probably a good decision as I still used the bathroom a few miles out. So a longer (nearly 3.5 miles) warm up than planned but also typical for this route.
Tempo1: I didn't want to ease into this tempo as I am prone to do (especially as the uphill gives me an excuse). I went hard and was happy my first mile reflected that (5:53). The 2nd mile was still pretty good (4:49).
Intervals: Ideally these would have been mostly flat but I wasn't looking for a 12+ mile day so I started heading back. Every other rep had a decent downhill I'd say. I think the efforts and relaxation were fairly good though.
Tempo2: 2.5min recovery, though I wasn't ready to get moving again. It helped to have a quick downhill 1/4 mile in that helped me get up to speed. After that I was weary but feeling strong: 5:37 and 5:34.
Probably should have done a longer cool down than just 1 min.