Notes
That was a good workout. Same as before: 2 easy; 4x1200 (800); 1 easy. Aimed to run the intervals between VDOT 53 (4:29 or 5:59/mile pace) and VDOT 54 (4:24-5 or 5:52-3/mile pace), so around 4:26-7 or 5:55-6/mile pace. Hit it right on the nose every time and stayed pretty consistent within each interval as well. Actual times were 4:26 (4:17), 4:26 (4:19), 4:26 (4:20), 4:26. Felt really difficult, but not like I was killing myself. Some of the pain may have come from just being groggy and having a sore back/neck from carrying A. By the third 1200, I'm both really tired and somehow capable of digging to a depth not accessible earlier. Never stopped the watch during the workout. Go for VDOT 54 next time.
Training Plan Entry
Interval
8 mi
2 easy; 4x1200m with 800m jogs; 1 easy. I pace today is 5:52-3/mile or 4:24-5 for 1200. That's VDOT 54.