I saw that yesterday. It was very timely for me as I have been pondering starting hard workouts, but did not have a real plan. I decided to change his Tuesday/Friday workouts to Monday/Thursday workouts since I generally do a long run on Saturday. So, I did the first workout last night. It went well. Though I didn't look at the Garmin during the workout, I did hit the lap button at the beginning and end of each effort. The tone on my Garmin is not reliable, so rather than programming the workout into the Garmin, I approximated the times by counting strides. I was within a few seconds of two minutes on the hard efforts, but was about 20-30 seconds over three minutes for the recoveries because I failed to compensate for a slower cadence during the recovery. It said 5K-10K effort, and I think that I did fairly well at hitting that effort. Conditions were very windy, so there was about 20 seconds difference between the first three efforts -- into the wind and/or up hill -- and the last two with the wind at my back and/or slightly down hill.
I am targeting a 4-mile race about two weeks after Carlsbad. So, I will probably repeat the first two weeks to align the plan with my goal race.
