AM - 18 miles. AT Reps: 4-3-2-1 miles + 4 x 1/4 mile (1/4 mi jog b/w all reps). 3.5 warmup, 1.75 cooldown to make it a clean 18. Splits: 21:43 (5:30, 5:29, 5:23, 5:21), 16:08 (5:20, 5:28, 5:20), 10:42 (5:15, 5:27), 5:12, 73, 76, 73, 73. The wind woke me up a little after 4am and I laid there debating modifying the workout for a while, then finally decided to just get out of bed and go get it done. Gusty wind (up to 45mph this morning) is more of a mental challenge than anything else. I knew the workout would be a little slower than I was planning so I didn't pay attention to the watch and just ran it based on perceived effort (probably would have been a good session to use a HRM). I figure races aren't run in a bubble (well, indoor races are) so I didn't really have any excuses. Plus it was really warm outside for this time of year in the morning. Average pace for the whole run w/ warmup/cooldown/recoveries was 6:03, and I did the whole thing continuous, so this workout doubled as an almost long run. PM - 6 miles easy. And just so I don't look back and say "why was this workout so slow?"... 
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