October 4th - 4 Mile Threshold (5:30 pace) w/ 2min rest, 2 x 2 Mile @ 5:20-5:25 pace w/ 1min rest

    Cool weather.  Dorsey joined me for part of this workout (first 1200m of the 4 miler) and then he did his own ladder workout as I finished up.  Coach was coming up to watch this as well as bring another of his athlete's over to workout.  He got there I think during the middle of the 4 miler.  That one felt fine and relaxed, but the 2 miles were much more difficult for me as the body just felt flat and didn't go.  Coach then said to focus more on keeping a rhythm and not worry about the times so that helped somewhat.  Hit the ice bath after this workout and then dinner with coach and Meghan.

1. 5:29
2. 5:33
3. 5:27
4. 5:28 = 21:57 @ 4 Miles (5:29avg)

2 x 2 Miles:

1. 5:29 / 5:31 = 11:00
2. 5:38 / 5:36 = 11:14