Here is my calculation for 800

Saturday, 11/23--Westtown School's track was closed for yet another LAX tourney.  As a result, I headed to WC Henderson's track for my workout.  I opted for the dirty dozen: 12 x 200.  Rather than break the 200s into sets of relatively slow (32), medium (31), faster (30), and fast (29 or better) I decided to keep the 200s at 30.  My rest was a 200m walk in 2:30.

My runs: 30, 31, 30, 30, 30, 30, 30, 30, 30, 30, 30, 28.  The 31 was 31.1, and the 30s ranged from 30.1 to 30.9, averaging about 30.5.  The 28 was 28.1.

I tried to hit the 100 mark in 14-high/15-low and relaxed over the next 100 in 15-mid.

I have determined that if I can do this workout with 1:30 rest instead of 2:30, I'd be on my way to 2:04 in the 800.

Alternatively, here is my calculation for 800 based on such a 200 workout:

12 x 200 in 30 (like above)--2:08
12 x 200 in 29 (with same rest as above)--2:06
12 x 200 in 28 (with same rest as above)--2:04
12 x 200 in 27 (with same rest as above)--2:02
12 x 200 in 26 (with same rest as above)--2:00

If I cut the rest of 2:30 in half to about 1:15 or even 1:30, then…

12 x 200 in 30 = 2:04
12 x 200 in 29 = 2:02
12 x 200 in 28 = 2:00

Of course, these calculations assume that you're putting in other required 800m training work.


Friday, 11/22--took the day off

Thursday, 11/21-met up with the group at WC Country Club.  We ran the first nearly 2M at regular pace, them moved swiftly into 12 x 45 seconds hard/45 seconds easy.  This took us to the bend after Henderson's tennis courts.  A this point, I headed back to my car.  The crew, I assume, finished the run at an easy pace.

Wednesday, 11/20-easy 3.8M in 27:59