got better as the workout progressed

June 15, 2013--

I decided to take a stab at modified sit 'n kick workout this morning at 11:00 (75-degrees, light winds). Instead of 400s, I'd do 300s; instead of 200s, I'd do 150, and instead of a 1200 meter jog between sets, I'd opt for 700. In traditional form, I'd do 400 in 64; 200 in sub-30; 1200 in 9:00.
Pacing was supposed to be 300s at just under 800 pace and 150s at just over 400 pace. The 700 meter jog rest was supposed to be around 5:45. I'd shoot for 47s and 21s.
Effort #1: 48-mid/22-mid
Effort #2: 48-low/21-high
Effort #3: 47-high/21-mid
Effort #4: 46-high/21-mid
Effort #5: 44-high/skipped
I did not feel particularly smooth on these.  However, they got better as the workout progressed. My hamstrings were tight and I felt like I was working too hard.  I took the 150s easier than expected, given my condition.  On May 5th, I did the same workout at Great Valley with Rob, Chuck and others.  We managed the following, with an 800 meter/6:00 jog rest.

Effort #1: 48-low/20-mid
Effort #2: 47-high/20-high
Effort #3: 46-high/20-low
Effort #4: 45-mid/20-mid
Effort #5: 44-low/20-mid