I have to do better.

1/21--went to the Y. Did 4 (separate) easy miles: 6:58 on the 16 laps-to-the-mile track, stretched for 3 min, did another mile on the track in 6:43, did a third mile on the treadmill in 6:59, then a half-mile on the track in 3:08, and finally a half-mile on the tredmill in 3:25.

1/20--took the day off completely

1/19-Tonight my plan was either to do Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. (I'd probably increase the times to 72 and 65 and the rest to 2 minutes.)OR 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. (I'd probably increase the times to 32+15 (47), 67+15 (1:22), and 49+15 (64).)

I decided to do the latter. It was a little windy and cold.

300: 16/33 @ the 200 +16-->49sec
500: 33/68 @ the 400 +17-->1:25
400: 16/32 DNF

jogged 700 (not the 1200 assigned to the workout)

300: 15/31 @ the 200 +15-->46 sec
500: 33/68 @ the 400 +18-->1:26
400: 15/32/49 @ the 300 +16-->66 sec

I still cannot seem to negative-split that last 100. With the last 100m at 16 and 17 seconds, it would appear that my goal at this point is to maintain my pace, not accelerate. I have to do better.

Because I wasn't completely satisfied with the workout, I decided to do 100s afterwards: 14.5, 13.9, 13.6, 13.3.