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Notes

Variable speed workout called a "wave run," and I did the short version. It alternates between Easy, Marathon Pace and Half Marathon Pace. Miles 1 & 2 were easy, about 10:30-10:42, then mile 3 @9:31. My actual, not goal MP, is 9:37, but this was on the treadmill and if there's not an exact match for my desired pace there, I always go to the next fastest setting available. Miles 4 & 6 were easy, with miles 5 & 7 @8:34 (actual HMP=8:40). Mile 8 was slow.