1400 meters warmup (15:36)
2x200 f (100)
1x800 change of pace -- 3:06 (93, 93)
f first 200
g next 200
f next 200
g last 200
jog 3:30 vf (550 meters)
5x150 f (50)
600 meters warmdown
total: 3.90625 miles
Wind: SW at 0 mph
course: COD track
Just ran the math of my run... light workout all said (by mile count, not effort)- 3.90625 miles. I ran it all pretty tightly, done from start to finish under 60 minutes. Was surprised there was not much recovery listed.
2x200 -- ran too fast for first one, and adjusted 39, 44.
800 = 3:06 with even splits per 400. :47 my first 200. No idea about other times.
Felt very wiped by the time the 150s came around, but tried to hold pace. Hard to run those alone. Very hard.
How alone was I was suspect. Three guys -- two huge twins, and one thinner guy, were filming. One had fake blood covering his head and face. The two big guys raced each other for 50 meters, and the thin guy recorded it.
Lonely Days, Lonely Nights Bee Gees