RUN #1: Long run with speeding up last 30 minutes. Super hot and muggy again. 81 deg F at the start and hotter on the asphalt. Tried to pick up some at end but it was really difficult. Last 3 at 8:11, 9:57, 8:44.
RUN #3: Progression run on treadmill- my legs are still sore from the Minute on/minute off workout. 5:00 W/U and then only got to 6% at first try on 9:59 pace and 5% on 9:30pace for second attempt. I was just not in the right headspace for this and my legs were heavy.
RUN #2: Minute on/minute off for 12 times. I did the "on" minute at 6:58 pace (8.6mph) and the off at 9:30 (6.3mph). This shredded my legs but the last 6 repeats actually felt easier than the first set because I think my head calms down for them.