I went out the door today with the goal of completing four miles in less than 32 minutes. I wanted to do the first mile in about 8:30, then try for about 7:50 for the remaining 3 miles. As it turned out, I finished mile 1 in almost exactly 8 minutes. I felt great the rest of the way and finished with more than 30 seconds to spare. An interesting side note is that I passed 3.1 miles in exactly the same time as my last 5K race.
Actual workout
8 minutes warmup
4 miles at 7:51 pace
8 minutes cool down
