Notes
i did this workout opposite of nate jenkins and canova, because for some reason I thought the full purpose was to prepare myself for surges and to finish hard. in reality the purpose is to put lactic acid in the legs and get it out while running at a fast pace. although you wouldn't know that until you run it. you can see how after each of my hard laps I ran like 86-87 at perceived marathon pace effort. that's slower than I would like to run a marathon. it was four sets of 4x1600 at marathon pace followed by 400 faster (10k to half marathon pace). ultimately, I'm happy with how it went but I was working harder than I would have liked for that marathon pace stuff. i also ran at the university of dubuque track for the first time, it has a nicer surface than loras but it's exposed to the wind much more.