Notes
4x200 @ R w/ 200 jog
10x400 @ R w/ 400walk/jog (50walk/350jog)
2x200 @ R w/ 200 jog
Well, got it done. If I followed the schedule diligently it would have been 12x400 this week but I think that would have been sufficiently difficult even if last week wasn't a wash. (EDIT looked again and this week was just supposed to be 12x400 with no 200s so looks like I basically did the full workout after all.) Lately I've been content with working hard on these R workouts trying to convince myself that 68-69 is R pace right now, but realistically I'm probably in about 4:45 shape, so 71 is a better aim. Kept that in mind as a benchmark but I ran these only looking at my watch at the end of each rep. I used the first 200s to get a rough feel for pace and then tried to just keep a pace I thought I could realistically hold for a mile. Whether or not it was successful at getting me to run at a more honest pace I don't know, but I'm not dead and the numbers are ok.
Freaky cool day, ~62 by the time of the WO. Wore a cotton shirt the whole time! Ran over carrying flats for once. Didn't like the way the numbers were trending on the first four but caught a second wind on 5 until the end. Walk/jogs were ~2:30. Second half was pretty dark and cool down back to my car was nearly pitch black! Spooky... kept my cooldown on the quicker side!