Glad to get this workout done since I totally bailed on it last week--was too tired and knew I couldn't make it happen. Today was a different story. I was pretty bleary-eyed to start the warm-up, rolled out of bed and drank coffee on the way to the Y. It was 105 degrees outside, so I was actually pretty happy to hit the mill. 15 minutes from bed to on the belt. 3 mile warmup 8:34 pace, then 4 mile tempo increasing speed every half mile 6:40,6:35,6:31,6:27,6:22,6:18,6:15,6:11, felt very solid, wasn't teribbly aerobically challenged until the last mile. I tried to work on a more open, powerful stride to relax into at these paces, as I hope this is someday marathon pace and I need to become comfortable with this kind of stride, definitely need to do more box jumps and power-type drills to make my legs stronger. cooled down 3 miles | 