Notes
4xmile w/90"rest; 2:30 rest; 3xmile w/2' rest. It was about 20 degrees cooler this morning than yesterday afternoon, 65 degrees, 94% humidity, 61 dew point and an 8 mph crosswind on the track. I was glad it wasnt a boiling mess this morning but the air was still thick, with misty/foggy conditions added. I took the first rep a little too easy at the start, opening up in 78 which was much too slow. I wanted to be between 5:00-5:05 for the first 4 reps since I was going to have shorter rest. I rallied back without over-correcting and ran 5:03.9 (78, 2:34, 3:50). I knew the second and third would be more rhythmic, once I figured out where the effort needed to land. 5:01.7 (76, 2:32, 3:47) and 5:00.4 (75, 2:32, 3:47) were right on schedule and gave me some confidence. I slipped under 5:00 on the 4th rep unintentionally, but maintained the same effort as before. 4:56.5 (74, 2:28, 3:43). The last 3 reps were the ones I was really keen on hitting a faster pace. the 2:30 set rest was fine, but not too long and I was off again. 4:51.5 (74, 2:27, 3:39) and 4:48.1 (73, 2:25, 3:37). I was rolling along without straining and it felt great. The minor crosswind was hardly an issue and I found that I actually needed to keep my shirt on the whole workout because the mist had a welcomed chill to it. I hyped myself up for the last one and when you're hyped you make silly mistakes. Mine was very small though, I didn't click my watch hard enough and was a couple strides past the line before it got started. I knew I was running comfortably hard still but I couldn't totally rely on the splits, I ended up adding a second, which seemed about right. I came through half way in 2:23 (adjusted, off of a 71) and kept a strong stride so the pace would slip backwards inadvertently. when I was 3:35 through 1200 I had to fight the urge to try to lay down a crazy last lap. I wasn't holding on at any point today. Ran a solid 4:44.0 for the last mile. Last real workout of the cycle. With only 10 days to go, the focus is on recovery, but still doing enough for the rest of this week to maintain some semblance of stimulus until the final baby-workout a week from today.