Friday is the typical day for long runs. I met the typical suspects--Robert, Christy, Machelle, and Kurt--at the lake at 6:00 in the morning. We ran a 3.5 mile warm-up and then ran 6 x 1 mile repeats @ marathon pace (we were generally around 6:15 per mile) followed by 1 mile recovery runs around 8:00 per mile. The cool-down of 3.5 miles included the final recovery run. The run is tough because most workouts are either longer and slower or shorter and faster. This one is longer but one-third of it is run at a pretty fast pace.
In running, as a disciple, and in life--tough training makes you better.