a few mini workouts mixed in with easy running:
5,4,3,2,1 min. hard (average 6:00 pace) 1 min. rest between each one
2 miles @ 6:40 pace
3 miles @ 6:20 pace
2 x 800m @ 6:00 pace
there was no real structure or plan for this workout; just ran by feel. my left shin was hurting yesterday (same twinge i was feeling before the SLC marathon in april), so i started out easy and as it loosened up i felt more and more in the mood incorporate some speed. then i would slow down, run easy for a mile or so, and then speed up again and do something different. i was also focused on beating my 10 mile time from last monday (1:13:35). i hit 10 miles today in 1:10:15.
total time for 12 miles was 1:25:11 / 7:06 average for the run.
shin was hurting afterward. will ice it a few times today and see how it feels tomorrow. i really hope this isn't another nagger emerging. please no!