Notes
the plan was a progressive run...the 1st 1/3rd (4 miles) (my goal was 9:00) to be at an easy pace...the 2nd 1/3rd (8:30) to be at a faster pace and the 3rd 1/3rd to be the fastest (8:00)
my 1st 4 miles, I averaged a 8:47
my 2nd 4 miles, I averaged a 8:23
my last 4 miles, I averaged a 8:02