"This better pay off"

That was the primary thought I could muster through the last interval. Threshold work on the run is just tough. Even more than on the bike, it can start so easy, but by the end of the interval your heart is in your throat and you're counting the seconds until you can hit the "go slower" button. At least the treadmill is keeping me honest. I think I'm starting to overcome the sense of dread before these sessions, but trust me, I'm not sorry that I don't have to do this next week.

Today was 3x12 minutes, with 2 minutes rest. That makes for 6 more minutes at threshold pace than last time, a 20% improvement. Normally I don't bother counting strides during an interval (I'm too busy focused on ignoring the hurt), but today I found out I'm running this pace at 96-100 spm. My long run/marathon turnover is usually 92-94, so I'm really cranking. I might try to work on lengthening my stride and cutting the turnover back a little, but since it's working right now, I probably won't mess with it until after the races.

This part of my blog post is rated BF, for bodily function talk:
Two weeks in a row now, I've learned an important lesson. Threshold pace is better than All Bran at clearing the system. I can barely get through the cooldown before I have to sprint upstairs. I can't imagine the panic if I was doing these workouts on the road. I'll feel a little bad if, after the upcoming 10k, my fastest pace isn't the sprint in the homestretch, but instead from the finish line to the port-a-john. I am hereby renaming threshold pace (sorry Dr. Daniels, there's a more appropriate name) as "crapyerpants" fast. I see this discussion taking place at a track between a coach and his athlete:
A: What's my pace for today's workout?
C: 4x1000m at "Crapyerpants" fast, and 4x400 at "crapyerpants" fast -10%.

Run: 60 minutes, w/3x12 min @ 8.8 mph, 2 min recovery