Treadmill running (Run 3 - Progression ) 1:00:00  7.85 mi (7:39 / mi)
Paces felt about right. 30 min progression - 7,7.5,8,8.5,9,9.5 x5min; 10min rec 7mph, 4x1min 10mph w/2min rec, 10 min rec
30:00 flat progression run + 4 x 1:00 surges. On a TM, flat road, or track, start slow (8:30 pace) and gradually speed up over the course of 30:00 till you are running comfortably hard (about half marathon race pace). At the end of the 30:00, slow back to easy pace for 10:00, then do 4 x 1:00 flat surges at about 6:00 pace with 2:00 flat recovery jogs between them. Run easy for any remaining time till 1 hour is up.