It was the same 4 mile run I do on a regular basis. Today was about pushing some limits in myself and I'm proud to say I rose to my own challenge. Granted there were some uncomfortable moments that made me wish my route had a bathroom on the way - so having to walk large segments until things adjusted properly is not fun, but it's not the worst that could happen either.
The running was longer and stronger than I have done in a long, long time. My goal of a consistent 10 min mile is within reach. I see, I feel it and I'm so close I can feel myself breathing down it's hot neck. It was the type of run you come in from, go about your day and see people running and think, "I'd like to go out for another run and join them...."
So the goals for this week: mileage will creep a little this week - 4 miles today and 3 miles on both Tuesday and Thursday. The 3 miles will be limit pushers of longer/stronger run segments.