Steve - 6

Track workout with the Flyers. The group was doing the Marquis de Sade workout. If you're not familiar with this individual, he's the genesis behind the word "sadism."  This workout really is torturous. So here's the workout: 2-3X(800, 100r, 400, 100r, 800, 5 sec recovery then a 400). I wanted to run with the faster group so I did part of the workout. I always skipped the hardest part, which is the 400 and 800 with almost no recovery. I joined for about half of the 800s overall. Times are below. For the final 800 a bunch of us really sped up on the last lap. I closed the final 400 in a hard 1:21 for a 2:52 800.

1 mi wup in 8:20
2:56,3:00,1:31(400), 2:57, 3:00, 2:52(1:31, 1:21)
1.25 mi cd in 11:30
3x400 rec