Warm up one mile starting at 7mph, to a half mile, then upped it 0.1 mph each 0.1 mile until 1 mile. Went right into work out progression run. Started at 7.7 mph and increased pace 0.1 mph every mile until 12. Ran until 9 miles. Had water bottle on mill. Also gu at 6 miles. Out of water at 9. Filled it and took a breather. It wasn't supposed to be hard but it would have been if I had kept going. Ran last three in 20:54.
8:34 (mill slow to get to pace), 7:47, 7:41, 7:35, 7:30, 7:24, 7:18, 7:13, 7:08, 7:03, 6:58, and 6:53. total time for first 9 with warm up 68:30. Avg pace for 12 is my goal marathon pace 7:27. That was cool. (3:15 marathon at SG, cross fingers)