3.5 miles on the YMCA treadmill. Quarter mile hills at the end of each mile and a 3/10 max effort (6.00 min pace) at the end. Solid, albiet short, effort.
I talked with a friend of mine who is also the cc coach at my old high school. We discussed how I need to get my long run up to around 20-22 miles along with some mileage during the week as well. He said that the 22 miler would do wonders for my 5k time. I should hope so. Hopefully, I will be able to run with him some. It will keep me motivated.
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