Notes
Entire workout: 2 E, 4 x 1 T (1 min.) @ 6:19, 8 E, 2 x 1 T (1 min.) @ 6:30, 2 E. I did the 8 E at the easy pace Daniels sets for my my pace group (VDOT 55), which is 7:54. The other E's were warm up and cool down, so don't matter. Only modification from Daniels's schedule is the final tempo leg (this one), which was supposed to be 15-20 minutes T. I couldn't get down to 6:20, but wasn't too far off; and I did 2 x 1 mile (1 min.) instead of a longer, solid T run, which wasn't going to happen. Weather was almost exactly like last time: storming when I arrived, and I ran immediately after the rain stopped. So super humid but not hot. It stayed overcast until my third tempo interval, when the sun peaked through a little, and alternated between overcast and partly cloudy the rest of the time. No gatorade or stomach discomfort this time. I drank water often and ate two gels during the workout. My lower back tightened up some, and a slight pain in my right glute/hamstring area seemed to be associated with that. I think ab exercises will address this, since it seemed to go away when I consciously straightened up and ran with my hips forward, which involves pulling in with the lower abs. Was pretty tired after the first tempo set but rallied after a gel and felt quite good during much of the 8E. The last tempo intervals were no fun at all.