I ran the last real workout on the schedule this morning, 4 x 4 minutes at CV pace with 15 miles total running. I warmed up over to TiTP, then up to the golf course. I started the first interval and ran for about a minute before realizing I had not hit the split on my watch, so I stopped for a second to fix my watch and then started the first interval from scratch. Pace was 5:29 on semi-rolling terrain on Wasatch Blvd. I felt like I was working pretty hard. On the second interval, I tried to relax a bit, but thinking it didn't make it happen. Pace was, again 5:29. On the third interval, I turned from Wasatch and headed along Foothill toward the footbridges. This one has a little up, a little down, a little flat, and then a little more up again into a little Parley's Canyon headwind. Pace was 5:35. After jogging down to the end of the first footbridge, I turned around to start the last interval, retracing essentially what I had done on #3, although I had the benefit of a little more downhill. Pace was 5:25. I then ran easy back home via the same route I took on the way out.
My overall impression of this workout? Eh. It was good to get the miles, but I figured I would feel all speedy and snappy and it just wasn't there. I was legitimately working to keep pace. I will say that 4 minutes at CV pace feels a lot different than 3 minutes at CV pace. Add another minute and you're pretty much doing mile repeats.
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