14 miles with long warm up an 8-mile progression that went from about 7:25, to 7:14, 7:03, and 6:44/mile, followed by easy 2 miles. I find progression workouts to be about the most challenging. Something like the slow boiling frog analogy compared to doing intervals or a straight tempo at a given pace.
4 mile tempo run for me today.
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3 mile warm up, 8x200 at goal mile pace effort w/200 jog, 2 mile cool down for 7 miles. This was a tune up for a mile race this Thursday my coach asked me if I wanted to do on Sunday haha It's a mile road race with two left turns and my goal is 4:35, I'm hoping that's not too ambitious but I'll find out Thursday.
There was a flood watch and so I was ready to get wet but it didn't rain at all. Did the warm up/cool down on the road and the repeats on the track.