I felt good from the first step so I went with it again..
8 miles in 46:24. Avg HR 159/ Avg pace 5:48. Then:
1.5 miles easy jogging to the track with 1 Cytomax gel + ~8oz Gatorade. Then:
3 X 1 mile in 5:17/ 5:20/ 5:18.. Max HR on each was 174. (my approx. LT HR is 178)
Each were on 400 jogging with HR no lower than 140.
2 miles cool-down with 5 X 20" near max effort strides. These were tough as my hips had tightened and the exaggerated extension of my legs was noticeable. This also is partly why the strides are beneficial at the end of a longer session. As I understand it, I gain more of a neurological benefit by performing these on tired legs as the strides "reset" the muscle patterns for quick running. Maybe I'm way off here?
Another great day!