8 x 800 meters
Surprisingly, I had a pretty good run today - outside! Two weeks ago I was too hot to finish my 20 miler. After that, I stuck to the treadmill for hard runs.
Today I ran 10 miles with 8x800m run at 3:57, 3:58, 4:05, 4:06, 4:01, 4:20, 4:36, and 4:25 minutes. I'm okay with the slow-down - I'm focusing on effort because it's hot (the feels-like temperature rose from 83° to 88°). I'm glad I record my workouts - it helps to know that I did the same workout on the treadmill recently, but slightly faster and without a slow-down.
It was great to run outside. Knowing that I finished a hard 10 mile run outside made me feel great. That's one of the perks of running. And all I really needed for this feeling of accomplishment was a pair of running shoes.
Pre-run: bagel, banana, Gatorade, salt tab (No cramps today!)
During: Gu gel at mile 4.5, salt tabs at miles 4.5 and 7, water
Post-run: chocolate milk and more ice water than usual (Thirsty!)