AM: 2:04 :: 2E; 2x2T (2min E); 60 min; 3T; 2E :: 20M
5:12, 5:21 (10:33)
5:08, 5:20 (10:28)
5:15, 5:13, 5:17 (15:45)
I started a little later than planned today. I was concerned it might get too warm, but I ended up running a perfect route on a perfect day (good shade). Got out a little too fast on the first 2M, but the second mile split was a surprise. I felt I had held the same pace, but apparently I had backed off a little too much. Ditto on the second 2M interval. It is apparent so far in this training cycle that I am a very bad judge of pace/effort. Hopefully repeated workouts like this will help me out in that respect. I ran the easy hour down to Fort Snelling and around Pike Island. The temp was getting a little warm, but this whole route was shaded very well. Once again I didn't bring water with me, but it didn't seem to have as deleterious an effect as last weekend. However, I was carrying some good fatigue into the 3M threshold interval.
During the whole run I pondered whether I use too much mental energy early on in my workouts/races. I was watching an interview with Bob Kennedy on Flocasts Thursday and he referenced "controlled agression". Today I thought about that in respect to the workout. The first 2x2T and 60 min E are both just setting up the second 3T. The 3T is the meat of the workout really and if I let the pace slip or psyche myself out I've kind of missed the point. So I really focused during the final 3T and the splits were respectable. It was hard, but that is the point too.
Once again I ran the cooldown at a good clip in order to work the ultra side of things - running a moderate pace when fatigued and a little beat up.
The Case of the Lost Penis