Running 30:00 [2] 3.3 mi (9:05 / mi)
Warmup/ Midrun Jog/ Cooldown. Each ten minutes. Midrun jog was done in between 2x20 min segment.
Running 20:00 [4] 3.6 mi (5:33 / mi)
First 20 minute steady state segment. I went out too fast. (5:26 instead of 5:45) It didn't feel difficult but it was also the first mile. I cooled down after that and went into a solidly comfortably hard pace after that. I kept freaking out because I was thinking "this is getting difficult" and then I remembered... it's supposed to hurt.
Running 20:00 [4] 3.55 mi (5:38 / mi)
Second 20 minute steady state segment. I went slightly shorter on this one. Mainly because I didn't have a blazing first mile and it was slightly uphill on the way back. I held a steady pace for the first 3 miles and then last half I kicked it up a bit. It hurt but I felt I was doing a good job of controlling my breathing and my form. My form was certainly breaking several times but then I remembered just to keep moving my arms like I was hitting a drum. That helped. Fun run. Thinking about BOMF people did actually help. weird.