Notes
Ran 1.3 mile warmup to track and 1.3 mile cooldown back to the store afterwards.
Workout was 1 mile all out, 1 minute rest, 3 miles at 1/2 marathon pace, 1 minute rest, 1/2 mile all out.
Ran the 1 mile run on the track in 5:01 (splits were 71, 75, 79, 76). Then tanked the 3 mile with about a 7:30 pace. Half mile at the end in 2:38. Ouch.