Typical Friday run, a bit trickier than usual due to the week off, heat and aching muscles, but enjoyable nonetheless.

Start Time: 5:30PM.
Distance: 5 miles total.
Time: 7:45 for the opening mile, never let the splits get above 7:30 for the 6 halves, and then 7:30 for the finishing mile.
Workout Structure: Usual Fartlek, with relatively fast (5:00 – 5:30) 30 second sprints every half mile, then try to keep the total split (including recovery) below around 7:30.
Pre-Run: Light stretching, snack about 1 hour out.
Notes: Felt pretty good, if very warm.
Post-Run: Plenty of water, stretching, dinner.