Steve - 4.75

I ran with a new group of guys this morning. They meet pretty early (for me anyway) at 9:30 am on Sundays. All I knew going in was that they usually run 200 repeats and that one of the guys in the group ran the 800 for UCLA several years back in 1:52. When I arrived I heard that the plan was to do three sets of three 300m intervals. Seemed like an appropriately challenging workout for what I'm trying to accomplish. Recovery between each set was 1:30 only and 5 minutes between sets.

There were 5 of us and the stated goal was to run them between 50 and 55 seconds. First set went pretty well as I stayed with the group  (52, 51, 52). I knew I was in trouble on the second set when I ran a 52 on the first one and it felt really hard. Next two were slower (54, 54). I was hoping I would feel better for the 3rd set but my first repeat was really hard and it was 55. Next one was miserable in 60. I ripped the shirt off on the last one so I could sat least get under 60 and I did (58). So not sure exactly what this workout tells me. I've got one month to get my act together and run 2:15 800. I think if I can do this same workout and get every split under 53 I'll be pretty close.

Also we did a really long warmup (26 min) which also serves as the longest consecutive run I have done in 3-4 months. So that may have sapped a little energy. Cool  down of 9:55

3x300 in (52 51 52) , (52 54 54), (55 60 58)
955 cd