Notes
Not sure what the purpose of this workout was? Went to the track with illusions of running 800 intervals. My large lunch, shortage of water, sunday's hard 16 miler, and - to some degree - the heat (88+ degrees on a baking black track) told me about 4 miles in that it just wasn't happening today. Still, I recovered and ran a mile at 5K pace (with a 3 min 800 on laps 2 & 3) at the end. I figured sticking it out on the hot track for an hour in the summer would toughen me up a tad.
Decided to run 400M at 90% to see what the result would be. I'm happy with 63 seconds for a not all out effort. According to McMillan that gives me a 17:43 5K. Not happening any time soon. I think I had better run some more miles and work on that stamina and endurance.