Did 2x2 mile intervals with .25 jog in between on the treadmill. I ran the first one in 13:40 or 6:50 average pace for two miles. The next one I ran in 13:34 or 6:47 pace. It was hard for me-but I felt ok. I did have to use the the treadmill handlebars some. (Incline was 1.5-I will always keep it at a 1.5 unless I am doing a hill workout)
Got up early today to run (since my kids weren't letting me sleep in) I ran a 3 mile moderate tempo run outside. (felt great) First mile was 7:28, second mile 7:07 and 3rd mile 7:30. (avg pace 7:22) did .5 cool down.
Ran 7.5 mile loop outside. It was windy and hilly-but everywhere here is a hill. My mile splits are as follows, 7:48, 7:35, 7:53, 7:59, 8:17, 7:21, 7:42. (avg pace 7:47)
