Great interval/tempo run on one of the local high school tracks today. The weather was perfect, 45 degrees with very little wind. The workout included the following:
3 Miles at 7:00/mile;
6X800m repeats at 3:10: Actual splits included 3:06, 3:08, 3:04, 3:04, 3:07, and 3:04 with quarter mile easy jog between repeats.
3 Miles at 6:29/mile; and
0.5 Miles easy to cool down.
I didn't force the issue on the 800m repeats, and I was very comfortable running at this pace (6:20/mile). I also finished strong on the 3 Mile tempo run, knocking out the last 800m in 3 minutes.