Notes
what a mentally and physically taxing workout. 4x800m, 2 mile tempo, 4x400m, 2 mile tempo, 4x200m. Felt absolutely amazing on the 8's, hit them all in the 2:35-2:45 range, then the 2 mile in 12:19, but then I felt really dead after that. Which was the goal though. I meant to use the 800's to get tired, the use the first 2 mile to hold pace, simulating the middle of a race.
Next I hit the 400's in all very close to 75-76, which is only slightly faster than what I was splitting in the 800's. The second 2 mile tempo actually felt easier, maybe because the pace was relatively easier to hit after the 400's being at 5:00 pace. I managed 11:53, and felt smooth.
The last 200's were unbelievably difficult. I felt like running through sludge. The 400's were meant to simulate a push in the second half of the race, and the second 2 mile tempo was emulating holding on to position after making the move. The last 200's, of course, were the finishing kick. I hit them all around 35-36, but I felt like the effort was 30's. Oh well, it the workout did what it was supposed to do. Make me kick hard when I'm very tired. Solid day, and my legs are throbbing as I'm writing this. Going to really benefit from this one.