8.1k in the AM, 4 something pace, started slow and sped up as usual PM: stomach upset in the afternoon like last friday, so I took some gas reducer and some natural laxatives! Nice pre workout cocktail but I was cramping and I just wanted to make the workout happen. I felt fine for the workout other than having the toots and needing to go potty every break. There was a monster workout in the plan, and I knew that there was no way I could do the whole thing. Plan was 4 x 2 miles at 12 min, on the 15 min, then 4 x 1 mile at 5:50 pace. So 12 miles hard. Ha! Usually in this weather I do about 3-4 miles hard. And the forecast for today was a high of 34C--very hot. It did peak at 34 earlier in the day, but it was 30C for the workout, 80-85% humidity. And the air was unclear--a bad air quality day. So I talked to coach when I got to the track. We planned that I would do the first 2 mile, then the middle mile of the next two mile, then the next 2 mile, then the middle mile of the next two mile, then we'll see. Ali and I traded off laps for the first 2 mile set and came in 11:58, perfect. Then I rested longer than her while she started her second 2 mile set (my rest was 6:02 , .87k jog plus potty). Coach told me she was fading and to not stay with her for my mile, so I did a 5:51 (she was doing 92 sec splits). Then I rested 7:06 and then did a 2 mile set. I faded in this one, felt like I had little in the tank. My first mile was 6:02, then I did several 92's but then did a fast last lap and finished in 12:00. I negotiated that I would only do one more mile then finish my workout. After 8:03 rest (coach was giving Ali more rest and she was suffering in her workout for sure), I did a 5:56 mile, then coach gave Ali a break and only made her do 2 x 1 mile so I did those with her even though he cut me the slack that I didn't have to. I did a 5:51 (4:51 rest), then 5:53. So 8 miles hard. It was a tough workout for sure. Glad to have it over.
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