Notes
Initially we were looking at doing 2 sets of 4x400 separated by the tempo, but with the kids doing 800s at the arb, I wanted to help out there. Paced the front two groups on the first three - on the second one the guys got out too hard and we came through too quick. I felt ultra smooth on the 800s (they were probably shorter than actual 800s, maybe 770, something like that) and breathing v under control.
The 400s took place probably close to an hour after the 800s. I was definitely tired, but just focused on running around 5:20 pace (80/lap) at Urbana. 300 meters of active recovery in-between each, the last one I pushed the last 150, but my legs were thoroughly spent by that point.
The Asics felt good, they got v squishy from the Arb dew and the insole on my left foot felt like it was not quite supporting the whole of my foot, rather felt like it was on the arch of my foot. Just used em for the repeats tho.