Originally planned to go outside and battle the heat and hills along the cliffs in North Little Rock, but as the afternoon waned, I settled for a tough treadmill workout consisting of the following:
Miles 1-4 at 7:47/mile and 1.0 incline;
Miles 5-8 at 7:47/mile and 2.0 incline;
Miles 9-10 at 7:30/mile and no incline;
Miles 11-13: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 5.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:31 and -2.0 incline;
Miles 14-16: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 6.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:22 and -2.0 incline; and
Mile 17 at 6:00 and -2.5 incline (the particular TM on which I was running wouldn't go any faster or further down).
20 Total Miles including 2 Miles commuting and one-mile walk at park after work.