Notes
Good run. w/u was 2 minutes each 5.4-6.0, then I did short ladders of 2 minutes each 5.9-6.3 up and down for the rest of the first hour. One minute each mile was at 5.0 to help recover HR. Last 3 miles was 1 minute each 6.0, 6.1, 6.0, 6.2, 6.0, 6.3, 6.0, 6.2, etc. I stopped for water at 3, 6, and 8 miles. At the end I was tired, but not exhausted.