Notes
Goal today was to get in some volume without killing myself so I decided on 4xmile with .25 mile rest at 6.0 (2:30). The miles were done at 9.3 (4:00 pace), 9.5 (3:55 pace), 9.7 (3:50 pace) and 9.9 (3:46 pace) all at 0% incline so adjusted paces were 6:44/4:11, 6:35/4:05, 6:27/4:00, 6:19/3:55. The first rep was pretty smooth barely hitting tempo breathing, second rep felt more like tempo, 3rd rep was tempo for most of the way but I could feel my legs tiring towards the end and 4th rep was much tougher with legs muscles fatiguing, lactic building and breathing becoming more accelerated. It didn't feel terribly hot and I didn't suffer too much; the biggest problems were maintaining focus and not falling off the treadmill plus I could feel hotspots developing starting with the second rep. Left calf was also very tight after. Considering the adjusted paces the workout was probably closer to tempo intervals which is fine - the important thing is I got some volume in and I closed strong.
Did overhead press prior to workout - really focused on breathing at the top and getting tight before bringing weight down. Used stretch reflex when weight brought down. Held the weight overhead after 6th rep for a couple of seconds to compose myself, was tired after 7th rep so didn't attempt another.
Overhead Press - 1x5x65, 1x5x75, 1x5x85, 1x5x95, 1x7x100