Notes
Starting temp 28, ending temp 32. Did the 4-3-2-1 workout up and down the MV trail, keeping my Garmin on autolap for the most part. Splits ended up being:
Int 1: 4 miles in 27:42 (6:55 pace)
Int 2: 3 miles in 21:01 (7:00 pace)
Int 3: 2 miles in 13:38 (6:49 pace)
Int 4: 1 mile in 6:40
Too fast overall (we were shooting for 7:05). Tried to keep the brakes on for the first two intervals and the first part of the third, but eventually just gave up and went with it. Since we're still a few weeks out, I'm not gonna worry about it too much, though I'll need to lock in MP eventually. Ran with Anne, who was great company as always.
Splits look erratic on paper, but I think that's a reflection of the slight unevenness in the terrain, plus having to adjust for slippery footing (especially during the first two intervals), also continually having to correct when we'd check the splits and realize we were going too fast. Fairly slippery at start of run.
Right hip/psoas a bit unhappy at end, but not horrible.
Took a gel during 3 mile interval; drank water throughout.
Followed up with injury prevention work at gym, including squats (3x4 at 135, 155, 175), single leg deadlifts (2x5 at 35) and KB swings (2x20 at 15).