Here's how the workout broke down:
Total miles - 6.75
Warm up - 2.25 miles @ 9:01 (20:18)
4 x 800 (target time 3:40 w/3:40 recovery jog between)
Cool down - 2:25 miles @ 9:39 (21:42)
This was a tough workout but I liked it lot. I think I'll work it into my regular schedule. The theory is that Yasso 800's are a good predictor of your marathon time ... if you do 10 x 800 and keep the in-between recovery period the same as the running times. Since my next comment is buried so deep in this entry and no one reads my blog anyway ... I'm going to say it now ... for the record. Before the St. George marathon, I want to be able to run 10 Yasso 800's at 3:20 (my Boston qualifying time).