15 minutes warmup vf
3x200 f (100)
1x400 first 200 f, 2nd 200 g (400) - 1:32
1x400 first 200 g, 2nd 200 f (400) - 1:23
total: 4.875 miles
Wind: SE at 1 mph
course: Wheaton College track
With humidity and heat, and races for almost everyone this weekend (Cosley Run for the Animals for most, and triathlons for others), Jim took a harder workout and slimmed it down.
The 200s were all around :42-44, and the 400s were 1:32 and 1:23. It was strange running them this way -- split in two pieces. First 200 faster, then easier, then vice versa. All felt comfortable, but I still need to run slower, within my race potential. Hopefully, this all will carry through to Saturday.
Saturday's goal is still 22:30, a 7:15 pace. 85°F | 70°F, Chance of storm. How this forecast survives, who knows? Cooler weather is needed. Felt red in the face today and doubt I would have thrived trough a longer workout.