Luke - 8.5

17' w/u; 15x400m@80", 100m/45" rest; 16' c/d.
The guys I ran with Sunday morning convinced me to come out for a track workout today, and I was thinking it would be really tough, but it ended up being right on.  The original plan was 20x400m@77", which I think is a bit fast/voluminous for me, but when I showed up today it had turned into 80" pace, just a little faster than tempo effort for as many as felt comfortable.  There were five of us doing most of them, plus a couple other guys that did portions.  We were going to do slightly different paces but ended up just all shooting for 80 every one of them, and 100m rest in 45 seconds.  We were able to talk intermittently, so no one was really hurting or anything.  I stopped at fifteen because they were starting to get tougher (and my stomach was starting to hurt a bit).  Exact splits: 80, 77, 82, 80, 82. 80, 81, 80, 80, 80, 80, 81, 80, 80, 80.  Dialed in!