Warmup 4 miles

3000-1600-800-400 with full recovery.

3000-8:32.5 (2:55--2:55--2:41)  Felt very good, and the last 1000 felt crisp.  Had a lot of turn over left, without expending everything I had.  Goal was 8:40's but i was very happy with my result, and how quickly I recovered.  No soreness.  Took about a mile recovery afterwards.

1600-4:39.8 (70-70-70-69)  Got locked into this pace, and didn't feel like busting everything I had, so was content to maintain the pace.  took 3 lap recovery

800- 2:14.5 (70-64)  Tried to go out easy, then bust it.  Felt very comfortable.  2 lap recovery afterwards.

400- 58.7 (28-30)  Went out hard, and then relaxed.  Felt very smooth without gritting my teeth over the last 150.

Ran 3 mile coold down.

Felt great throughout the workout, and my form didn't fall apart.  Happy with my effort, and looking forward to some fast Cross times coming up.