I picked up Uli from Mzungo.org (he has pics from the workout on his site) and met GZ and Justin at the track. GZ and Justin are recovering from hard racing so they ran laps... A LOT of laps while Uli and I did the workout. 3 mile warm-up with the last mile as 200 at goal pace on 200 jog. This was one of the first track workouts I've done this year where the warm up paces felt very simple despite being too fast. My legs felt good. Then:
2 miles in 10:34
2 miles in 10:36
2 miles in 10:30
2 miles in 10:27
400 jog between each with a bit of extra standing and laughing.
The third rep felt the easiest, probably because Steve Jones was track side watching a few of his athletes. Something about the guy... he seems to give energy. Plus you don't want to look like a wuss in front of a legend. The only time I felt pressed was on the last 400 of the last 2 miles, otherwise these felt quite comfortable. Uli saw first hand how horrible I am at sensing my pace as the first 200 of every interval I went out too quick. Uli is like a human GPS. Thanks for coming out guys, huge help!