2 mile warmup, 3 mile T, 3 minute E, 2 mile T, 2 minute E, 5x(3 minute hard, 2 minute E), 6x(200m R, 200m E), cool down. T=9mph, Hard=9.5mph, R=10mph. This workout was just what the doctor ordered. The kind that pushes you right up to a healthy limit that helps you gain strength not just physically but also mentally. It is a cool feeling to to be close to that limit and becoming better requires having an awareness of it. (14 in 1:39:44) | 