Since you aren't to run a workout with the team when you're on a visit and I didn't have a watch, I ran Elijah's workout with him. 4 miles tempo, then 2X800m at I pace with 2 min. recovery in between the 800s. I felt awful during the tempo, but pretty good during the 800s. We went out really slow for the first two miles, but our last two had a sub-5 average. We averaged a 5:09ish pace overall. Coach usually wants me to be sub-5, so it was a little disappointing to hurt that much, but it's okay. The 800s were good both were right on at 2:14. Cool down and long warm up.