Notes
90 second runout. I'm grateful to have been taught this by coach Lynch. Today it helped me dial into the pace, feel relaxed at it, and get into race mode. And I forget what the phenomenon is called, if anything, or who to credit (Daniels I think? heard it on a podcast recently too) but basically there's an effect where the first 1-2 reps of a workout are hard and then the rest are easier / faster. The 90s runout allows you to use this effect to skip that "1-2 rep" step during your race and go straight to fast.