Notes
6x1'on-1'off w/5' jog+4 Mile Tempo w/5' jog+6x1'on-1'off. Went out the Kent Park when I was told there was a good workout loop that the Iowa team uses. Crushed gravel, and only a few hills it was much better than running in town. I did all 16 miles this morning on the same loop int he same direction, but it wasnt as bad as it sounds. I got going on the 1' portiuons much better than I thought I would and I think that spark helped to jumpstart the rest of the workout. My legs were not feeling up to task as I warmed up so the short artlek at the beginning gave me a lot of confidence [1' paces]. The 5' jog recovery was maybe a little too long because when I started up ont he tempo I was feeling flat again. I did not check any paces and just worked with what I had. looking back at the splits it was better than I felt. 5:14.8, 5:09.2, 5:05.1, 5:01.8 (20:30.9). I got through the tempo and enjoyed the following 5', this time it was rejuvenating and I tried to attack the 1' segments more. [1' paces]. Overall it was a very productive morning considering the cumulative fatigue.