Notes
16 minute warmup 5.5-6.1, then 12 x (2 minutes hard (7.5-7.7) + 2 minutes recovery) then cooldown to make 7 miles at 5.5-6.1
Hamstrings complained at faster paces and my recoveries got slower in the later repeats with 45 seconds of walking to get my breath back followed by 1:15 at 5.5, but I was surprised at being able to run as fast as I did since i do it so seldom.