Runner'sWorld

Chatted with Runner'sWorld yesterday.
http://racingnews.runnersworld.com/2010/08/a-brief-chat-with-eric-gillis.html      

What were the components of the 40k workout?

EG: It was an hour easy run, 30-minute tempo at race pace, then 15 minutes easy, and a 30-minute progression starting out at race pace and just going faster, finishing at less than 3:00 per kilometer for the last two kilometers.

                            Having a bite to eat with my girl after the big workout.