Notes
16 x 400m sub 1:40, 1:00 rest.
Well it does look cool to show average pace 6:19, but I did get 16 minutes of rest.
I could feel them start to get tougher around the 7th one, so I backed off the pace just a bit. It's amazing that running the 400m's 4 seconds slower makes a big difference on the effort. It felt much more controlled and relaxed when I backed off to the 1:34-1:38 pace. Based on this, I think maybe I could start the Smyrna 5K in the 6:45 range for the first mile.
This is the first time I've done 16 400m's. I think previously the most I did was 8 back in March when it was much cooler when I averaged 1:32. But considering it was 85 degrees and I was doing 16, I felt pretty good about the workout and that I ran the second half of them much more controlled.