Steve - 8.75

Hit the track today with Flyers for a speed workout. After missing last week's workout, I was chomping at the bit for this one. The workout was three sets of :800, 4oor, 400, 100r, 400, no r, 800. It's a pretty hard workout because there isn't much recovery. I did 2 full sets plus a third set of my own design.

800 3:06 (1:33, 1:33)
400 1:30
400 1:34
800 3:13 (1:40, 133)

800 3:08 (1:36, 1:32)
400 1:30
400 1:32
800 3:06 (1:34, 1:32)

800 3:09 (1:37, 1:32)
400 1:23
400 1:18

My focus for the 800s was to run 3:10 or faster with negative splits. I accomplished that on nearly each one. Man it was hard to knock out the last 800 of the first two sets with no recovery after running a 400. Fortunately there is a guy who handled most of the pacing duties. I just let him pull me along. He was running even, so I would usually try to catch and/or pass him in the last 150. For my third set decided to run an 800. Went out too slow in the first 400, but I cranked up in the last 400. After that(and 400 recovery), I decided to let fly a faster 400. I ran it in 1:23 and I felt good. It felt like a good time to see if I could crank out a sub 80 400. I ran the first 100 pretty damn hard and then tried to maintain as much as I could and hit the line in 78. Not bad. Hopefully I can do four of those in a row in a month. It was a great workout, as usual, I made sure I didn't have to push myself too much to hit my goal times.

2 mi wu in 20
1.5 mi cd 15:21
1.25 mi recovery
4 mi speed work