I decided to do my speed work on the treadmill, it works for me for now since I am having problem fitting things in after work especially with DH out of the country and the kids in various activities. I am also not sure my legs know what a 8:03 pace feels like yet. As with all my runs incline is at 1%.

Dynamic Warm up

1 mile warm up @ recovery 11:22

6x400 meters @ 3kpace (7.5mph) with 3 mins recovery @5-5.2mph

2:1+3 mins = 0.523
1:58+3mins = 0.504
1:58+3 mins = 0.503
1:59+3mins = 0.504
1:59+3mins = 0.505
1:59+3mins = 0.513

0.5 mile cool down due to time.

This was really enjoyable.

Thorough stretch on my own