Chest burning!

Jan 17, 2013--I went to Westtown School at 5:30 AM for workout, despite the fact that I am still under the weather.  I wound't be deterred.  I initially throught about 2 x (300-500-400), I ultimately opted for the dutiful dozen: 12 x 200 with a 100m walk + 100m jog/2:15 rest.

1st set goal pace--32; 2nd set goal pace--31; 3rd set goal pace 30; 4th set goal pace 29.
run 1: 31
run 2: 33
run 3: 31
run 4: 31
run 5: 31
run 6: 31
run 7: 30
run 8: 30
run 9: 30
run 10: 29
run 11: 29
run 12: 29


Stuck to 2:15 rest.  Chest burning! 

I have to get some good work in this weekend.  Perhaps I will do one of the following:

6 Examples of Interval Workouts (For a 2:00 HS 800m runner) (For masters, double the recovery..and reduce the reps by a third in workouts 1 and 2!)

1) Increasing speed/decreasing recovery reps
5x (4x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)

2) Russian intervals
5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets

3) Tempo intervals--IMPOSSIBLE 
2x 1000m @ 2:55 (70-pace) w/60-sec Int --4:00-- 4x500m @ 1:21+ (65-pace) w/60-sec Int -- 4:00-- 2x 1000m @ 2:55 w/60-sec Int.

4) Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

5) 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

6) Sit 'n Kick Reps
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets


I am thinking about workout 4 or 6, depending on the wind.  Alternatively, I may give workout 2 a try.

Jan 16, 2013--took the day off.  Still not feeling well.