Notes
8 miles+ 4x4k w/1k jog recovery+ 3 c/d. I was completely wrecked last night getting home from the meet. I ate dinner with Kaylin and over the course of a couple of hours, I felt like I was coming down with a cold. I was exhausted so went to bed at 7:30. Woke up at 6 to go to practice and since I had the day off of work, I didn't run right away and came back to eat breakfast and finally started the run just after 12 pm. It was pouring rain and naturally humid, but at least the wind was tame (under 10 mph SSW). I started from the south lot of Trueblood and did 8 miles through the soccer field and back up Gilbert Rd. I found a rhythm really quickly and was sub 6 by mile 4. I was running comfortably but knew it might zap a few percents from the 4k but I was glad I was feeling so good after feeling so ass for the past 20 hours. Ended up back at the lake and started the 4ks. first one was about where I thought it would, but it gave me an important gauge for the rest. 12:38.0 (3:07.5, 3:14.5, 3:10.2, 3:05.8). I had to work hoard on some stretches to keep the pace honest and there was some variation but I was close to an even split from 1 to 2; 12:40.0 (3:08.1, 3:13.4, 3:08.0, 3:10.5). I was feeling heavy at halfway, but have been familiar enough with the feeling to know that I would be foolish to panic and run recklessly. I maintained a strong stride through #3 and towards the end the rain let up. 12:34.8 (3:09.3, 3:12.1, 3:11.0, 3:02.4). I had been taking Maurten each rep, sometimes I got more down than others but was able to confirm that it wouldn't bother my stomach during this workout. I went without a bottle on the last rep, not that I wanted one as I was working hard just to get it done. Finished strong in 12:36.3 (3:11.9, 3:09.3, 3:08.9, 3:06.2). the recoveries were all between 6:40 and 6:55 for the 1k's but when it finally came time to cool down I ran about as fast as I could on tired beat up legs, without letting it get silly, to get the rest of the volume in.