Started workouts again after taking some time off.  Just a rust buster basically, but was very happy with the results.  Warm-up 1 mile.

1 mile---4:45.5  800 recovery  felt a little hard the last 400

800------2:12.5  800 recovery  felt like a 70 % effort.  (64-67)         

800------2:12.7  800 recovery  felt like a 70 % effort.  (64-67)

400------1:03.5  400 recovery

400------1:02.6  400 recovery

400------1:02.5  400 recovery

400------1:01.9  400 recovery

Was a little sore from the workout, but decided to do a 3 mile tempo effort/race in the evening on a flat bike path as part of the summer CCRC race series.  The course was an out and back.  Tail wind out, headwind back.  Just tried to hit acomfortable pace and maintain to the end.  It was a little harder to maintain on the way back though.

15:04.8  (4:57--5:03--5:03) felt easy for 1 mile, then got a little harder with each 1/2 mile after that.  Last mile had a heavy head wind, so I had to press a little more then I wanted to to maintain the pace.  2nd place was 15:36  3rd place was 15:48  4th place 15:51  5th place 15:53

Goal was actually to run 15:15 (5:05 pace) so I was happy with the results as I've been only doing short stuff all Spring.