Run
Strength 800s 75 WU: 10' MS: You are going to run 8x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time. CD: 10'

Warm up: 9:45
800's: 3:20, 3:16, 3:12, 3:07, 3:16. 3:23, 3:40, 3:21
Rest: 3:19, 3:16, 3:13, 3:07, 3:15, 3:30, 3:30
Cool Down: 9:25
Total Time: 1:08:56
Distance: 7.9 miles

I had a good workout today. I was pretty beat when I was finished. I can tell that my times started to suffer towards the end. This was the first speed workout I have done in quite some time.