My speed seems to be okay for now

Monday, 11/21/11--Lifted at the Y.

Sunday, 11/20/11--Did Neg-split reps 2x (300m-500-400 w/neg-split last 100m). Goal for 2:00 800: @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m)
2-min btw reps/jog 1200 btw sets.

Set 1: 32+15 (=:47 300m); 32/67+16 (=1:23 500m); 32/48+17 (=65 400m)
Set 2: 32+15 (=:47 300m); 32/66+16 (=1:22 500m); 32/49+18 (=67 400m)

Overall, I felt pretty good. I stuck to between 2:15 and 2:45 between reps. My 1200m jog was less than 9:00.

This workout is something to build upon! I think I need to work on my finish, my strength. My speed seems to be okay for now.

On 5/3/09, I did Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m)
2-min btw reps/jog 1200 btw sets

It was rainy. I took 2:30 rest between runs. 32+15=47 300m; 67+16=83 500m; 48+15=63; 32+14=46; 67+15=82. I had to modify the last one. I was supposed to do 48+14, but I died at the 200 mark at 33. I waited about 90 seconds, then continued w/ 15/14 for a 62 sec 400.

On 1/17/09, I did the workout, too. 32+17=49 300m; 70+16=86 500m; 52+16=68 400; 33+16=49; 69+16=85; 51+16=67. That day it was unclear whether I gave myself 2 or 4 minutes' rest.