I was going to wake up early and do a 8 mile tempo but I was tired so I decided to sleep in. After I got home from work I decided to do a fartlek type of a run and get some speed in.
I warmed up for a few miles then I did 6 pushes. The push consisted of going 4 min hard and then 2 min easy then 4 min hard again getting to a total of 6. My 4 min pushes were between 5 and 5:10 pace. I felt pretty good, they were hard but I pushed myself almost as hard as I could.
My cool down was a few miles.
Total of 10 miles for the day