Notes
Thursday: 8 mile progression run. Start nice and easy, like a normal easy run day and slowly ramp up the effort every mile. The pace increase should happen naturally the first 3-4 miles and then it may have to be more conscious. By the time you hit around six miles, you should be around 7:00ish and then drop it down into the 6:40ish range, depending on how you feel. Let effort be your guide but finish the run feeling fast but in control. Take 1/2 mile easy jog and then run 4x1:00 hard/easy. Push these a good bit. I'd say definitely sub 6:00 pace on your first run and only get faster throughout. 1/2 mile cooldown at the end
We got rolling a little quickly in mile 2, so kinda pushed reset in mile 3. Felt great on the way back, Belmont hill was easier than a couple of weeks ago. The last mile was really smooth until ~1 min left (a little climb). I still felt controlled, but it was just a little tougher doing a 2nd loop around that little climb to get the mileage right.
The 4x1min hard/easy were quick. The first one was great and smooth, but probably too fast. It felt good to open it up. Took a little walk break after the last one, so we didn't have to start the cooldown on an uphill climb.