Steve - 7.75

Speedwork with the Flyers at Caltech. Here is the workout:
3X800, 400r, 4x400, 100r, 2x800, 400r

800s:
3:14 (1:38, 1:36)
3:09 (1:36, 1:33)
3:02 (1:32, 1:30)

400s:
1:26, 1:25, 1:23, 1:21

800s:
3:08 (1:33, 1:35)
3:00 (1:31, 1:29)

I tried to not get caught up in racing, which is pretty hard to do in speed workouts. Just wanted to make sure I finished each set strong. 400s felt pretty good. I didn't need to push, it was more just snapping my body out of the 6:xx min/mile. The closing 81 was nice. Latched on to one of the faster guys for the whole way. I think the set of 400s really helps me get an idea for what it will be like I have to run a 1500 or 1600. There's very little recovery. If you add my times together, it would be a 5:35 for 1600. I think I could actually come close to that fresh. We'll see on the next time trial. Last 800 I tried to shadow the same guy as on the last 400 but he ran the first 100 in about 18 seconds, so I let him go. But it's a good sign I hit a negative split for the last rep.

3.25 miles of warmup/cooldown in 34:00 plus about 1 mile of recovery. (I didn't do all of the recovery). My knee was hurting today and my hip too, but I should be OK.