Somewhat disappointed with this mornings workout. I should have gotten out of the house sooner, and by the time I left it was pretty hot outside. I was going to run a 2 x 3 mile workout, but modified that to a 2 + 2 + 1 workout. I ran the workout on my new long tempo course, and I can say that this course is not easy. According to the course tool there is 120 ft of climbing per 2 mile loop. This means that if I were to run another half marathon time trial on this loop I would have a total climb of around 750 ft (Although I would have a net drop of about 40 ft if I started at the top and ended at the bottom). Anyhow, I ran a warm-up followed by the first 2 mile interval in 10:59 (5:24, 5:35) running the first mile with a net down, followed by a second mile with a net up. The mile with the net uphill was brutal, and even the mile with a net drop has a fair amount of climbing. It also didn't help that temps were in the mid to upper 90's. The second 2 miles started with the uphill mile, and ended with the downhill mile with a total time of 11:25 (5:41, 5:44). I am not sure why, but I started to get a side cramp about a half mile in, and it got progressively worse throughout the interval. I stopped at home and got some water after this interval, followed by one final mile hard in 5:40 on the downhill portion of the loop. I just had a hard time getting my legs moving on the uphill. On the downhill I split virtually the same time that I did earlier on the 5:24 mile (3 seconds slower), but I lost 13 seconds on the uphill. I ended the workout with a 2 mile cool down, for a total of 13 miles in 1:30:31. PM: 5 miles in 35:59. I just wanted to get out of the sun, because it was still over 100 degrees when I ran the second time. | 