Notes
Good TM run on a rainy day. 30 minute warmup 5.5-6.2, then 60 minute speed program, modified a bit, then 30 minute speed program, again modified a bit to be faster. Last 9 miles were basically alternating two minute intervals of 5.9 and 6.0-6.6, then one minute intervals of 5.8 and 7.0-6.2 descending. Legs stiffened up as I ran, but weren't too painful.