On tap today was 8 miles. The grid in the book said: 8 mi, mile repeats. The notes afterward mentioned 12 x 400's. Something didn't jive here. Was I supposed to run mile repeats or 400's? There's quite the big difference there. I consulted the version of the schedule from Runner's World. It confirmed the mile repeats: 3 x 1 mile @ 10K pace w/400 meter recovery, Total 8 miles with warm up and cool down. A good editor is a valuable asset.
I checked back in my log and found that I ran 4 x 1 mile repeats two weeks ago at 7:52 pace. That was my goal tonight. I headed straight over to the San Gabriel River Trail right after work. After the warm up, I ticked of the 3 x 1 miles at a much faster pace than expected. 7:33, 7:31 & 7:34. Cool!
The entire 8 miles took me 1:10:44 for an overall pace of 8:50 (7:33 for the mile repeats, 9:36 for the rest).
This is in comparison to the easy 7 miler I ran the night before in 1:12. Almost the same time overall, at a slower pace of 10:17.
Tomorrow I will finally get that rest day that got pushed out from Monday. I'm accompanying my wife to a David Cook concert.