My speed workout I didn't do exactly as planned, but I was just over 7 minute splits for the interval. My recovery run the next day I kept slow, but still put in 7 miles.
The Long run was FANTASTIC! Better than I had expected. This is also my longest run yet! Here are my Splits:
The 9:25 pace must have been when I stopped shortly for my GU, and drink, or shortly afterwards. I felt great and actually slowed myself down at times. Obviously not marathon pace, but it was meant to be slower.
I may have lost my coach! Hasn't responded to my emails. I'm hoping I haven't lost him, but I know he's heading overseas soon for a big race. Best of luck to him either way. So... On that note, I've got to dust off my old routine and get back to it. I hope that doesn't mess me up to bad. Nate's workout seemed a little more aggressive, so I may have to add a bit more 'spice' to my old workout plan.