Notes
400 meter intervals with 1:45 rest between consisting of 100-200m light jog.
1:40
1:39
1:35
1:34
1:33
1:32
1:31
1:32
1:27
Much better. Steady improvement throughout. I ran the first 2 without going onto the front of the foot. I still pump the arms but landing mid-foot keeps me under control for the early ones. Then I step them up and on the 3rd one I started running onto the front of the foot.
This is the way to run intervals. I probably could have done 1 more at 1:30-ish but I didn't want to push too hard as I might race on Saturday.