Big workout. 3.5 mile WU; 3 x 3200m (400m/~2:00 rests); 7 miles @ 7:10; 1 x 3200m; 1 mile CD. City Park track. Warm/humid but not terrible. 65-70F with 65-68F dew points.
This was a variation on a Daniels marathon workout. Later on I'll do 2 x 3200m at the beginning and end of a 20-miler. And further down the road it'll be 2 x 3200m to start, then 6400m continuous to finish. I've never done a workout like this, so I was a little apprehensive of the late rep.
7 miles @ 7:10
It could not have gone better, and I'm thrilled with the paces. The last 3200m ended up being miles 18 & 19 of the run, and it was a totally different sensation than the first 3 reps. I felt a little more light headed, almost like I was hyperventilating. But even though it was difficult, I had no trouble maintaining pace.