I ran 10 today.... no warmup... no cool down... no stretching... intervals... nothing.
I simply walked out the door with a sketchy idea of running 10 and looking for new extensions for my work loop.
I found a great extension... a service road next to a spur line of railroad track. it's about .5 miles long and turns my 3 mile loop into 4 quite nicely.
every mile was a sub 9. easy peasy for the most part... the last two miles were not super easy anymore but they we far from hard. Average pace 8:51.