Steady state/long run

Sun, 9/17-Did a 8M+ steady state/long run today.  I intended to run for an hour, or an average overall pace of 7:30, which I did!  I started out at 7:55 min for the first mile, 7:50 for the second mile.  The next four miles, most of it along the canal, averaged about 7:30.  I covered the last two miles in 14:05, with the last mile in 6:45.   My legs are a little, but I'm pretty good otherwise! 

Plans for the week:
-Mon: 45 min run
-Tues: 8 x 2 min @ 5K pace, with 2 min jog recovery between efforts
-Wed: 45 min run
-Thurs: 30 min run, with last 10 min at 10K pace
-Fri: rest

http://www.chicagoendurancesports.com/runcalc.htm