Notes
Speed Set
3 x 500M (7:35 pace); 2 x 1/4 mi (7:16 pace); 2 x 320m (6:50 pace) = 7:21 overall
Had no idea how I would run this, and afraid I would run this similar to 2+ months ago where on the 500's I could not break 8:20 & became very depressed. Ran these in Phillips Pl & ran the 500m down Phillips Pl Ct into cinema lot. I tried to focus solely on form (quick cadence, short/strong strides). I had no conception of pace. On #1 I though I went 8:10 & was shocked that I ran this where I normally run this set after a long layoff. #2 felt the same & on #3 I pushed the end. On the 1/4 miles ran into cinema lot for two loops - I could feel tired 1/2 thru on #1 but pushed thru (& glad to see I ran this faster vs the 500's), and on #2 pushed the back end & again progressed even more. I now had more confidence running the 300m (or 320m) - ran strong on the first and saw the split so the goal was to to run faster than 7 min pace & greatly exceeded that on #2. Again, ran this right where I used to run this type of set after a layoff (but not have been able to over the past 18 months). Accurate splits below:
# Time Dist Pace
1 2:22.7 0.31 7:36
2 2:21.7 0.31 7:38
3 2:19.7 0.31 7:31
4 1:50.2 0.25 7:21
5 1:47.7 0.25 7:11
6 1:24.8 0.20 7:04
7 1:19.4 0.20 6:37
Tot 13:26 1.83 7:21