I managed 15 200s

Saturday, 12/6--I needed a good workout to get me out of the fog I have been in.  Knowing the usual crew wasn't really gathering this week, I was left to my own devices.  Inspired by Peter Brady's (of Central Park TC) Facebook post in which he shared three workouts that indicated excellent early-season fitness, I needed to do something a little bold.  (Peter's recent track workouts, including on the morning of 12/3, were: 1) 8 x 200 w/ 200 jog recovery average time 28-low; 2) 2 x 800 @5K goal pace with 90 seconds rest +3 x 800@ 3K pace with 2 minutes (2:29,2:26,2:20,2:20,2:17); and 3) 3 sets of 2 x 400 with 90 seconds between reps and 3 minutes between sets all right around 63-flat.)

These are kick-ass efforts that bury my measly work.  Running in the 16:00-minute range for 5K, in the 4:20s for the mile, under 2:00 for the 800 meters, and 54 seconds for the 400s, he's out of my league. That doesn't mean I am completely out of the game, though.   I remember how he and I locked up on the third leg of the 4x400 last year at Penn Relays. 
Video: Penn Relay M40 4x400 with commentators

At any rate, I know I am not able to do the workouts he posted, that is, unless I adjust the rest substantially!  

At any rate, on this 45-degree sunny day, I looked to my archives and pulled out my Russian intervals workout, which seemed to be a reasonable alternative to Peter's stud efforts.  As written for a high school 2:00 800 meter runner, it is 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.)  This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets!  OMG.  I have done a modified version of this workout in the past.  For example, I have tried five sets of 2 x 300 or even a couple sets (3 or 4) of 3x300, but never five.

I decided to do 200s instead of 300s.  My plan was to take exactly 60 seconds between runs and jog the 800 between sets in 6:00.  My goal is to build towards the original workout Russian intervals workout described above.  With my goal being 31s for the 200s, here's what I managed:

Set 1: 30-flat, 60 sec rest, 30-low, 60 sec rest, 31-mid

6:30 800 meter jog

Set 2: 32-mid, 60 sec rest, 30-high, 60 sec rest, 31-mid

6:15 800 meter jog

Set 3: 31-high, 60 sec rest, 30-flat, 60 sec rest, 31-low

6:20 800 meter jog

Set 4: 30-high, 60 sec rest, 31-low, 60 sec rest, 31-high

6:30 800 meter jog

Set 5: 31-low, 60 sec rest, 30-low, 60 sec rest, 29-high

It's funny how none of my sets featured straight 31s, the goal pace.

It has been a while since I managed 15 200s, a little over two years, November 10, 2013 to be exact.  According to my post, on that windy day I did:

31,33,34
32,32,32
31,32,32
31,31,32
30,31,31

I also reported that my rest was 45 seconds between runs and 6:00 or so between sets.

It appears that I managed an average of one second faster per repeat in yesterday's workout.  I hope this is a good sign.  Unfortunately, my ankles, especially my left one, continues to nag me.  Tightness, stiffness, pain.

Friday, 12/5-What did I do on Friday?  Can't recall.  It's been that kind of week!