5.0 mi total: 1.0 w/u, 5x800 at 7.7-8.0 mph (7:48-7:30 pace) w/400 rest, last 400 at 9 mph (6:40 pace), 0.5 c/d. Max HR 178+. For those of you keeping track at home, 800(m) = 0.5 mi, 400 = 0.25 mi, w/u = warmup, c/d = cool-down, and this was a treadmill workout.
Overall, good effort and a good workout. Isn't it great when a velocity that was once practically unheard of is now doable? I ran this workout keeping in mind the March 1 Shamrock Run. This is a 1-mile run ahead of our local St. Patrick's Day parade. Yes, I know it's a little early, but that's how we do it - that way, the pipe bands of the FDNY and NYPD, among many others, can come and still perform at other big parades around the state. The only problem with a March 1 race is that the weather here is a total crap-shoot.