This workout performance was bothersome

Sunday, 3/20/16

I met up with the crew at Radnor HS at 8:15 AM on this 37-degree morning.  Bruce, Rob, Andrew Albright, and Duncan were there, along with Mary and Rebecca.   

On tap for Rob, Duncan and Andrew was 12x400.  They'd begin at 8:00/pace pace (2:00) and try to end at 4:00/mile pace (60).  I think Rob eventually hit about 65. 

On tap for Bruce was a 300-meter time trial, followed by a couple of 200s.  He'd post a very respectable 42-low.  Way to go, Bruce.  (I ran the last 200, a 29, with him.)

I decided to do what I did two months ago: a modified version of the Russian intervals workout.  As written for a high school 2:00 800 meter runner, the Russian intervals workout consists of 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 for us to take exactly 60 seconds between runs and jog the 800 between sets in 6:30, or rest for the equivalent amount of time.  My goal is to build towards the original workout Russian intervals workout described above.  With my goal being 30/31 seconds for the 200s, here's what I managed:

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

6:30 800 meter jog

Set 2: 31-low, 60 sec rest, 31-mid, 60 sec rest, 31-mid

7:30 800 meter jog (waiting for Bruce)

Set 3: 29-mid, 60 sec rest, 31-low, 60 sec rest, 32-high

6:45 800 meter jog

Set 4: 31-mid, 60 sec rest, 31-mid, 60 sec rest, 32-low

6:30 800 meter jog

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

I was hoping to run 30s, which, on average, would have been about a half-second to a second faster per repeat than what I managed back in January. This workout performance was bothersome, with all the 31s and two 32s.  

By my estimate, an average pace of 31-mid throughout the workout translates to 2:08 800 meter race.  Argh!

I would like to do these repeats in sub-30 next month.  Alternatively, I'd like to do this workout with 45 or 30 seconds' rest between 200s.  I need to force myself to get stronger and tougher!  I would also like to give the "breaking the barrier" at some point again.