Notes
22 minute warm-up
50 min tempo (I should be going faster and for less time - 35 to 40 minutes instead of 50)
Around 2:13-2:20 laps at .38 miles
5 min warm down
Finally determining a speed for tempo. Been a bit slow and not fatiguing at the correct interval.
Also a little confidence problem with running 5:45 for 8 miles since no speed work for a while, but really shouldn't be a problem now. Left hamstring a bit better.