I really felt smooth and relaxed on pretty much every rep, and walked away feeling as though I could have given a whole lot more. When I compare this workout to the repeat miles I did on August 2nd at Westmont's track with Jake, I gain some major confidence in my progress so far this season. Back in early August I ran 4 x 1600m with 2 min. rest, and I remember going nearly all-out on the last one. My splits that day were 5:12, 5:07, 5:11, and 5:08 (a 5:10 average).
The other key workout was just this afternoon (Friday), a 7-8 mile tempo at 5:15-5:20 pace. Coach had me go just 7 because I'm still recovering from a bit of a cold, but I clocked off a 36:50 7-mile tempo (5:16 average) with relative ease. I had to push a bit the last couple laps but easily could have picked it up for the last mile.
On August 16 I ran what I considered my "best workout of the summer", a 5-mile out-and back tempo from Vieja Valley on the bike trail and averaging 5:23/mi and pushing hard to do it.
I guess this is what I should expect from the accumulation of mileage, but it's nice to see it all resulting in some clear progress.