Notes
1.5 mile warmup, 2 strides
8 x 800 m w/ 2:00 walk/jog recoveries (start ~ 3:00, down to 2:50)
cooldown to 8 miles
3:02, 3:01, 2:59, 2:55, 2:53, 2:52, 2:48, 2:49 (last 2 with the guys, tried to be ~2:50)
This workout went well; I've kind of forgotten the specific type of pain an interval workout causes :)....but I felt fine after the first couple 800s. Definitely have a long way to go, but a good start!