2.5 mile warm up. 1 percent. Start at 6.7 mph. Increase by 0.1 mph every 1/4 mile until 2.5 miles. Then 3 X 15 min at marathon pace.-7:30. 0 percent first five min then 1/2 percent next five them 1 percent last five and next two 15 min sessions. With 3 min jog in between at 8:49 pace Felt really really easy at zero percent. Felt very controlled the second and third one. No exhaustion. Ran a little faster the last couple minutes of last two. Cooldown to 10 miles. Ran at pg rec center. Sweat fest.