Notes
I was looking at the forecast and trying to find an excuse to move all the workouts back a day, but went ahead and ran this today even though it was pretty cool and windy. But didn't look much warmer tomorrow.
Plan for this part of the workout: 2x45s fast stride with 1:15 rest 4 miles at 7:15-7:20 pace, 1/2 mile jog, 2x1/4 mile FAST (don't look at watch, just run) with 1/4 mile SLOW granny jog. Make your stomach hurt on these!
I came just short of getting in the 7:15-7:20 range. Averaged just under 7:22, but considering the weather and the multiple layers I had on, probably not too bad.
Cut the workout short when I started throwing up after the first fast 1/4 mile which followed the main 4 mile tempo run and jog in-between.
After resting about 45 seconds after getting sick, I went ahead and did the cool down. Added an extra half mile to the cool down to make up for cutting this portion short.
I guess this qualifies for making your stomach hurt.
I feel completely drained this evening after this work out. Felt like I got home from a race.