Today I ran 4 miles.  It took me about 35 min. 

My route was mostly flat with some rolling parts. 

I warmed up for 1 mile.  In my second mile I started my 6×100 stride-outs with 1 min rest between.  The stride work was so much better for me today.  I can already feel myself getting stronger and starting to improve.  The last mile I ran moderate.  It felt harder because I was running into a pretty strong head wind.  I felt great when I was done.