am) 8.7 miles, 2 miles easy running with 4 x 10" strides toward the end, then 4 x 800 w/400 easy RI between each, then 4 x 400 w/200 easy between each, warm down to 8.7 miles. 800'S were 2:36 - 2:44, 400's were 1:18 - 1:21, feeling pretty good.
I have another 10k this weekend, looking to get that sub 37 at this one if the conditions are right. I've done this race many times, it's a big loop in the middle of Amish country. All country roads, no shade, dodging road apples the entire way with quite a few rolling sections.