AM: 10.4 miles. 3 of the miles were in the 6-6:30/mile range, but I wouldn't count those as fast or useful, they were just kind of there helping other runners.
PM: 10.5 miles, 3.5 fast at track with John. Ran 4x1200, with 400 recoveries, and then immediately 4x200 with 20 then 40 second walking recoveries.
Splits- (1200s)- 3:47, 3:49, 3:45, 3:48, (200s)- 31, 29, 31, 34
Overall, I felt fine. I was definitely a bit worn out from Sunday's long run and hills, but I had a ton of strength still in me at the end of this workout. I would have liked the obvious victory of being under 3:45 for the duration, but within 4 seconds isn't much off, particularly running the workout out in front.