I had take a few days off. My allergies where completely out of control. Today was my speed work day and it went almost as good as I hoped for. I was hoping to do 8 x 800s at a 6:40 mile pace. Managed to do the first 4 at that pace been than need to slow it down a bit to a 6:49 mile pace for the last 4 800s. The first 4 x 800s was really pushing my limit by the second 4 x 800s seemed to easy, so the sweet spot for now is probably a 6:45 pace. I would jog for 2.5 minutes at a 8:30 pace between repetitions. One mile warm up and one mile cool down.
Brooks Adrenaline 8 - 8 miles | 