Did Yasso 800's on Montour trail tonight.
10x800m @ goal marathon time, so if you wanna run a 4:00:00 marathon run 4 minute 800's. Rest after each 800m for the same amount of time it took to run previous 800m.

1/2 mile warm-up
1: 3:42.2
2: 3:39.0
3: 3:39.6
4: 3:39.4
5: 3:35.2
6: 3:40.3
7: 3:37.9
8: 3:31.6
9: 3:33.1
10: 3:30.2

Held each rest period between a 9:45 to 10:00 avg pace to keep rest periods somewhat consistent. Cooled down with 1/4 mile. Ran total of 9 miles.